SWOD
Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.
WOD
20 minutes to build to a heavy Turkish Get-up on each side
……….
BURN
Squat Challenge: 40 Squats w/ weight
“Deck of Cards”
30 minute AMRAP of:
Hearts: Sit Kicks
Diamonds: Double Unders (or Squat Jacks)
Clubs: Ground to Half Burpee
Spades: Single-arm Slider Push-ups
Jokers:
1st – 100 Air Squats
2nd – 100 Weighted Flutter Kicks
Aces = 15 reps
Face cards = 10 Reps
2-10 = face value