WOD:

#recharge day 5

EMOM 15

Min 1: 12/9 Calorie Bike, Row, or Ski

Min 2: 12 DB or KB Thrusters 50/35s *Scale to 35/25lbs

Min 3: 12 Burpees

Use weights that allow the Thrusters to be UB, and the Burpees are just regular ole’ down and up.

STRENGTH:

#Back Squat

Every 2:30 for 5:00

10 Reps

then

In 10:00

Establish a Heavy Double -The focus is on heavy lifting today. The sets of 10s are your “primers” to warm up the full ROM and your CNS. After that, stick to doubles for each set as you build. Focus on speed out of the bottom