Endurance
Take 15 minutes to find:
20 Rep max back squat
rest 2 minutes, then..
10 Min AMRAP:
50 double unders
25 Kettle Bell swings (53/35)
If you've never done a 20 rep max, you'll remember this one. Time under tension builds strength and muscular endurance. Warm up with a few big sets (between 8-12 reps), once you feel like you are at a good weight for your 20, give it a go! With the AMRAP, go ham.
Main WOD
Every 3 minutes for 15 minutes (5 rounds):
3 Sumo Deadlift (75% of 1RM)
6 Handstand push ups
18 calories on rower
Take good time to warm up that posterior chain for the deadlifts. They should be spicy, but manageable. Get through the SDL and the HSPU quick so you can knock out those calories and give yourself some time to recover before the top of the 3rd minute. Keep those backs flat!
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