WOD:

#recharge day 1

AMRAP 16 or (12 Rounds) whatever comes first

6 Overhead Squats 95/65 (75/55)

8 Pull Ups *Sub Ring Rows or Bent Over Barbell Rows **Can take pullup number down to allow for unbroken reps

10/8 Calorie Row

This is the first piece of Recharge Week. This should be more about flowing from movement to movement with quality ROM. Everything is designed to be unbroken and smooth, but keep intensity to a moderate level.

STRENGTH:

#Barbell Overhead Reverse Lunge *Can sub backrack lunge if need

Every 2:00 for 12:00

10 Reps (5/leg)

This is just as much about time under tension with the barbell in the Overhead position as it is about the Lunge itself. Reps should be smooth and stable, although the last couple should be a bit of a challenge each set.

FINISHER:

For Time (10 min)

10-1

Sandbag Squats 150/100 *Scale 100/50lbs

Calories on Bike of Choice