Monday 3/2

No 5am class due to road conditions.

Fitness

Strength 

A. Back Squat 

4 sets x 8 reps @ challenging weight, rest as needed 

B. Accumulate up to 3 minutes of plank holds 

Wod

12 minute amrap 

15 wall ball

15 hr push ups 

15 kb swings 53/35 

Performance

Strength 

A. Back Squat

10 reps Every 3 minute mark for 12 minutes (4 sets)

@challenging weight, goal is 65-75% 

B. Accumulate up to 2 minute ring plank hold 

Wod 

3 rounds for time 

25 wall balls (20/14) 

20 burpees 

15 deadlift (225/135) 

ZONE

Monday 

Core training:

A1. tuck ups 20 reps x 4 sets  

A2. ring rows 10 reps x 4 sets 

A3. single leg kb deadlifts 8/leg x 4 sets 

Wod:

1k row 

Rest 4 minutes 

x 3 rounds (Try to improve time each round)