30 Calorie Bike (@ moderate pace)
AMRAP 4:00
10 Jump Squats
Run 100m
10 Ring Rows
Run 100m

9/9/2021 - BACK SQUAT

Every 2:00 for 12:00
3 Tempo Back Squats

3-4 Seconds on the way down
2 Second Pause
3-4 Seconds on the way up
*Start near 60% – Keep weights where you can focus on technique
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9/9/2021 - B WORK

AMRAP 24 Minutes
30 Bar Facing Burpees
30 Double Unders
20 Bar Facing Burpees
60 Double Unders
10 Bar Facing Burpees
90 Double Unders
Rest 2:00
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9/9/2021 -ACCESSORY

EMOM 15 Minutes
1- 10 Pause GHD Hip Extensions*
2- 25 Banded Tricep Extensions (light band)
3- :30 Lunge Hold 1-2″ off ground (switch legs at :30)
*Pause 3 seconds at parallel.
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9/9/2021 - WOD

400m DB Overhead Carry 50s/35s*
Rest 2:00
400m DB Farmers Carry 50s/35s*
Rest 2:00
400m Full Grip DB Front Rack Carry 50s/35s*
*Rest 1:00 every time you put the DBs down
**8 Minute Cap for each 400m section

We’re after time under tension today, do not game this piece and try to jog or run.
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