Strength:
Tempo Back Squats
6 X 5 @ 60% of 1 rep
Lower 5 seconds and explosive up
WOD:
“Simple Plan”
3 Rounds
50 Air Squats
25 Push Ups
25/18 Cal Row
*15 minute time cap
Home WOD:
AMRAP 15 Minutes
Ascending Ladder (2, 4, 6, 8..)
2 Odd Object Ground to Shoulder
2 Odd Object Goblet Squats
2 Odd Object Facing Burpees
*increasing by 2 each round
