Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up
Strength:
Back Squat
Warmup to 75% of your 1 RM, then
10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets
WOD: 20 min AMRAP
8 Goblet Squats
12 Box Jumps
16 KB Swings
Cooldown: Roll out and stretch
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