Warm-up
Spend 2 minutes in Z1
Then, quick dynamic warm-up as a class
Major focus on jumping, being explosive, and squatting
Grab a light KB and complete 3 rounds
10 Russian KBS
10 goblet squats
10 push-ups
Burn Strength
5 min EMOM
Death by KBS
Reps start at 6 and then increase by 6 even minute, so 6.12.18.24, etc
If you fail before 5 min is over, go back to the last round you completed and continue to hold that number.
Rest 2:00
5 min EMOM
Death by goblet squat
Reps start at 5 and then increase by 5 even minute, so 5.10.15.20, etc
If you fail before 5 min is over, go back to the last round you completed and continue to hold that number.
Rest 2:00
5 min EMOM
Complete 10/8 cals on the AB EMOM
Reps do not increase, you just need to hold on!
Burn WOD
12 min AMRAP
5 over the DB burpees
7 DB squats
12 weighed sit-ups (wall ball)
17 wall balls
Intended stimulus – there is nothing here that will make you take a break. There are no heavy weights, there is nothing truly high skill, so if you have to rest during this workout, you did so because you chose a pace that was too fast. Each workout you complete should be done with the intention of never really stopping. Slowing down sure, but getting so tired that you have to rest should never be on the agenda. Keep that concept in the front of your mind when going through this workout. Start out a little slower and try to maintain that pace. If you feel like you came out too slow, there always a chance to turn it on at the end.
