WOD
Warm-Up
Dynamic/Stretches
2 Sets
30 jump rope
20 sec plank hold
10 weighted squats
10 weighted sit-ups
Strength
Back Squat (Speed Focus)
2 Reps Every 35sec x 10 Rounds
*Load the same, or slightly heavier, than last week’s weight – focus is speed out of the hole on the way up
Conditioning
AMRAP 14min:
40 double-unders
20 weighted sit-ups (20/14lb)
10 dBall over the shoulder (80/50lb)