Warm-up
Spend 2 minutes in Z1
Then, 4 min AMRAP
Rounds of strict “Cindy”
Mobility
The Port squat mobiity series
Strength
Speed back squats – 1×3@65% EMOM for 8 minutes total
Bar speed is the key for today. Stay in the assigned percentage and make the bar move with purpose. If you go too heavy, you are lifting for the wrong with the wrong emphasis today. It might feel “light” but heavy isn’t the goal, bar speed is.
WOD
“Rock my World”
20 min AMRAP, with a buddy
100 squats
80 cals row
60 KBS (53/35#)(44/26#)
40 box jumps
20 burpees
Partner AMRAP! Break the work up however you want, one person working at a time and you cannot move on until you complete all reps of the previous movement. Don’t forget, AMRAP means if you finish the burpees, you’re back to the air squats.
