ZOOM WOD:

DAILY-5 WARM-UP

EMOM x 5 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

SATURDAY SQUATS

ON A 15:00 RUNNING CLOCK…

60 DB Front Squats *

*Every 10 reps complete 20 Lunges. Rest as needed to accomplish the work.

(Score is Weight)

FULL-BODY WORKOUT

5 ROUNDS FOR MAX REPS

1:00 – DB Goblet Squats

1:00 – Cardio (athlete’s choice)

1:00 – Squat Hold, Hollow Hold or Plank Hold

(Score is Reps)

***HOME WOD***

STRENGTH

3 SETS

15 DB Upright Row

15 Single DB Overhead Tricep Extension

15 DB Bent Over Rows

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 8 DB Renegade Row

(No Measure)