Skill:
3x30 sec Holds - Banded Air Squat Glute Activation Drill
Handstand Push-up Progression, 5-10 of each variation
Strength:
Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# heavier than last, after warm up, all working sets at the same weight.
Tier 2: Back Squat - working weight (ww) @ 90% of 1RM from 01/04
1x3@70%ww
1x3@80%ww
1x3+Amrap@90%ww
REST
1x3+Amrap@70%
WOD:
12 min AMRAP:
50 Calorie Row
40 Wall Balls
30 Burpees to 6” Target
20 Toes to Bar or Scaled variation
10 Strict Handstand Push ups
Max effort Row for Calories in any remaining time
#backsquat #wallballs #calorierow #burpeetotarget #stricthspu