WORKOUT OF THE DAY, NOVEMBER 25TH 2022

WOD:

#day after

EMOM 20

MIN 1: 15/12 Calorie Row (Or Machine)

MIN 2: 12 Pistols *Scale to Jumping Split Lunges

MIN 3: 12-15 Pull Ups *Scale to Ring Rows or Barbell Rows

MIN 4: 12 Front Squats 135/95 (115/75) [95/65]

You should finish each movement within :45 of the minute. Hit at least :30 of each movement during your warm up to make sure the volume will be sustainable across the 20 mins.

STRENGTH:

#Back Squat

EMOM 10

2 Reps w/ :03 Pause (on 2nd)

You are only adding that pause in at the bottom of the Squat on the second rep. Make it a TRUE :03 while maintain a strong, active position.

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