Warm-up
Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 slow goblet squats with a pause
5 Samson stretches
10t goblet lunges
5 inchworms
Mobility
Front squat mobility
Burn Strength
Every 2:00 for 16:00 total
10 goblet squats (slow – 2 seconds down, 2 seconds hold, 2 seconds up)
10 air squats
10 sit-ups
No rest between any of these movements, make the goblet squats challenging in terms of weight and then try to make the air squats as fast as possible.
Burn WOD
3 min AMRAP
1 round of squatting DB “DT”
ME over the DB burpees with time remaining
Rest 1:00, x3
So 1 round of squatting DB “DT” is
12 hang power cleans
9 front squats
6 S2OH
*all done with 2 DB’s
