Warmup:

Grab med Ball

200M run w/med ball

Take med ball to target

5 Front Squat w/med ball

5 Push Press w/med ball

5 Wall Ball Shots

5 OHS w/med ball

10 alt Walking Lunge w/med ball

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Back Rack Lunges, Behind the Neck Push Press Use Snatch Grip), Overhead Squats.

WOD:

EMOM 24:

Min 1 – 10 Back Rack Lunges (95/65)

 

Min 2 – 15 Wall Balls (20/14)

 

Min 3 – 8 OHS (95/65)

Video courtesy of Train FTW.  Demo on Back Rack Lunges.  Today will be a bit of “Barbell Cardio”.  As with any EMOM, any time left over in a given minute will be rest.  The rep schemes for each is meant to push you hard.  Any rest will be well earned.  If you are not able to meet the rep requirements in a given minute, drop the reps in EACH movement by one.  If it happens again, drop by another rep for EACH movement.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

Back Rack Walking Lunge -> Back Squat

Med Ball weight -> 14/10

 

Cool Down:

Couch Stretch – 2 Min per side

 

Leg bleeds – 3 min