210517 - Motivation Monday

QOTD - Highlight of your weekend?

WARM UP - Leg Swings (:20 each position)
Then…
Low Side Shuffle
Hamstring Reach
Walking Lunge
Bear Crawl
Spiderman Lunge

MOBILIZE - Isometric Goblet Squats (with Gorilla Squat Hold)

STRENGTH - Back Squat
6 @ 50%
6 @ 60%
3x3 @ 70%
3x3 @ 75%
6 (broken up as needed) @ 80%

COACH PREP - Review each movement
Perform practice round of 4 of each

WOD - GOAL = 6 rounds!
(A: Competitor)
AMRAP 9:
(@ minute 3 and 6 perform 18 Jump Lunges)
18 KB Taters 55/35
18 V-Ups

(B: Performance)
AMRAP 9:
(@ minute 3 and 6 perform 18 Jump Lunges)
18 Russian KB Swings 55/35
18 Ab Mat Sit Ups

(C: Fitness)
AMRAP 9:
(@ minute 3 and 6 perform 18 Stepping Lunges)
18 Russian KB Swings 35/25
18 Ab Mat Sit Ups