Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Quad Stretch 10 Table Top Up/Downs 10 Kettlebell Deadlifts Take your time and focus on positions and activation. 1b) 10:00 – 22:00 – Every 2:00 x 6 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 22:00 – 31:00 – Every 1:30 x 6 sets: 5/side Back Rack Split Squat  w/3 Second Isometric Hold In Bottom For each rep hold the bottom position 1″ off the floor for 3 seconds. Focus on position and activation over loading. Perform all reps on 1 side before switching to the other side. 1d) 31:00 – 36:00 – Every 1:00 x 5 sets: 10-15 Prone Medball Hamstring Curls Focus on position and activation over loading. 1e) 39:00 – 45:00 – 6 minute AMRAP: 5 Burpee Box Jumps 30/24 10 Deadlifts…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Scapula Pull-ups 10 Hollow Rocks 15 Banded Face Pulls 100m Run or 30 seconds Machine Get some blood flowing and your heart rate up. 1b) 12:00 – 45:00 – 10 rounds AQAP: 10 Toes-to-bar 10 D-Ball Over the Shoulder 150/100 200m Run Scale as needed.