If you like our workouts then please sign up by Friday for $29.99 per month and gain access to our new online coaching and workout tracking system as well as our weekly shopping list’s and meal plans and recipes. firstname.lastname@example.org
Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-front squats, 15-OH squats, 10-back squats.
Strength: Squat 1) 5 x 75% 2) 3 x 85%, 3) max reps x 95%
WOD: AMRAP in 12:00 of 150 wall ball, 90-double unders, 30-muscle-ups.
Youth and Pro Athlete
Skills and Recovery
Pre WOD skills:
Post WOD recovery: PSOAS, Hamstring, Calve and banded shoulder stretches.