OVERVIEW
Today’s WOD is a time priority couplet of burpees and back squats. The burpees will spike the heart rate so find a pace that allows you to complete the 25 reps in 3 minutes or less. If the volume of burpees cannot be completed in that time frame reduce the number of repetitions. The back squats are done with your bodyweight as the load on the bar or a weight that challenges you enough that no more than 2 sets will be needed to complete the 15 repetitions. Goal for today is to keep each round around 5 minutes. Find a pace from the start that you can maintain throughout the 20 minutes.
WARMUP
Mobility
Gorilla squats - 60s
Banded pigeon stretch - 60s per side
Banded hip deflection - 60s per side
Squat w/t-spine rotation - 10 per arm
PVC PNF External rotation - 10 per - 3 second hold
Activation - Empty Barbell Cycle - 5 reps per
Then 3 Rounds
5 Burpees
3 Back Squats - Build to WOD weight throughout the sets
WOD
Amrap 20:
25 Burpees
15 Bodyweight Back Squats
COOL DOWN
Pec Mash
Foam roll quads
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