STRENGTH:

#backsquats

Tempo Back Squat

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat Video

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

There are pauses built in at two locations:

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the “”one quarter”” squat

BeachFit will do:

AMRAP 10

:30 Wall Sit (Rx+Hold DB and push out and back)

20 Sit Ups 

10 Cal Row

WOD:

#pinball

5 Rounds:

1 Minute Wallballs (20/14lbs) Rx+30/20  *Approx 15 per round

1 Minute Dumbbell Power Snatches (50’s/35’s)  Rx+Double DB Snatch

1 Minute Assault Bike Calories (or other Machine)

1 Minute Rest

Strategy Tips:

*Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

*Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the bike.

CASHOUT:

#bodyarmor

1 Round, Not For Time:

15 Barbell Hip Thrusts Video  (Can Single DB if desired)

100′ Single Dumbbell Overhead Walking Lunge Video

15 Barbell Hip Thrusts 

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

*Can build each time on Hip Thrusts