In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Test day: 1RM Squat – use spotters and wear a belt!

Fitness: EMOM 12 min –
Even min: KB front rack goblet squat – 5 each side
Odd: 30 sec bridge/progression

Use remaining time before WOD to perform extra mobility

Part 2 – Conditioning: “Shortay”

Performance: (WOD is optional for those who want extra time to hit their 1RM Squat)

AMRAP 10 min of –

  • 10 KB Swing (32/24k)
  • 10 Box jump (24/20″)
  • 100m Shuttle Run

Fitness: AMRAP 10 min of –

  • 10 KB Swing
  • 10 Box jump
  • 100m Shuttle Run