SWOD

Back Squat
1 x 5 @ 58.5%
1 x 5 @ 67.5%
1 x AMRAP @ 76.5% (minimum 5 reps)

WOD

Complete as many rounds and reps as possible in 3 minutes of:
6 Pull Ups
9 Push Press (95/65)
12 DB Lunges (35’s/20’s)

Note: Rest 1 minute, repeat for a total of 4 rounds.

At Home – SWOD

Back Squat
3 x 5 @ a 5353 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

At Home – Modifications

Pullups = 2X Bent-over Rows

……….

BURN

Tabata High Plank Ball Toss
Tabata Pendulum Lunge
Tabata Plank Flies DB Pass
Tabata Side to Side Moguls
Tabata Boat Pose Ball Pass throughs (2 for 1)