MONDAY
“Feeling the Heat”
Strength
Tempo Back Squat 31X1 (3 sec down, 1 sec pause at bottom, explode up, 1 sec at top) Start @ 30-40% for 4 reps x 4 sets.
WOD
17 Min AMRAP
1 Wall Walk FB: 10 HS Shoulder Taps (free-standing or against wall)
5 Renegade Rows 35/25
5 Burpee Box Jump Overs 24/20
1 Rope Climb FB: 1 Legless Rope Climb (Scale rope climbs to 5 strict chin-ups)
1 Wall Walk FB: 10 HS Shoulder Taps
10 Renegade Rows
10 Burpee Box Jump Overs
1 Rope Climb
1 Wall Walk FB: 10 HS Shoulder Taps
15 Renegade Rows
15 Burpee Box Jump Overs
1 Rope Climb
1 Wall Walk...
20...
20...1...continue adding 5 reps to the ren rows and box jumps per round