STRENGTH
BARBELL
FRONT SQUAT
10 x 3
2″ pause in bottom position
KETTLEBELL/DUMBBELL
FRONT SQUAT
10 x 6
2″ pause in bottom position
NO EQUIPMENT
TABATA
(8 rds 20″ on/10″ off)
jump squat
WOD
BARBELL/KB/DB
amrap 16′
15 push up
15 power clean
30 air squat
10 squat clean
60 sit up
5 clean&jerk
BODYWEIGHT
amrap 16′
20 hollow rock
20 air squat
30 lunges
20 air squat
40 sit up
20 air squat