Strength:
1RM Back Squat
WOD:
22-16-10
Overhead Lunges
Bar Over Burpees
The bulk of the time today will be spent warming up and getting ready for a one rep max back squat. The Coach will put time 20 minutes on the clock and you will find your max effort for the day.
You may want to partner up and share the barbell and weight changing duties with a partner. It’s good for moral support too!
After that max effort back squat, we will cache out with some overhead lunges and bar facing burpees.
Your quads are most likely taxed from that max effort, so be sure to engage your hamstrings in those lunges by lifting the toes and pushing off on your heels.
Be sure to lock those elbows and engage the shoulders for the lunges.
Bar over burpees are such a fun way to get that heart rate up!