“When your foundation is strong, there is so much more you can build.”
Primer:
3 Minute Row or Bike
2 Rounds:
20s Extended Arm Plate Squats
15s plate jumps
60s Bent Knee Ankle Rocks (30 per side)
30s Bottom Squat Hold With Support (15s reaching high | 15s reaching low, pulling hips to bar
20s Extended Arm Plate Squat with Pause (elevated, medium elevation, no elevation)
3 Jumping Squats
Strength: Back Squat – 3×6 (climbing)
WOD: “Underbelly”
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
*16 Minute time cap
Fitness and Fitness Light:
75-50-35 Single Unders
50-35-20 AbMat Sit-Ups
Directly Into…
75-50-35 Single Unders
50-35-20z Air Squats
Bonus: ROMWOD |