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Workout of the Day

Fitness

A. EMOTM 12:
1st: 5 back squats @ 30×1 tempo
2nd: 45s reverse lunges off of 2” platform, alternating
3rd: Rest
*Build in weight as able on back squats.
B. EMOTM 8:
1st: 8-10 double DB RDLs @ 30×0 tempo
2nd: 20-30s jump squats
C. 5 min AMRAP:
3-6-9-12…wall balls
3-6-9-12…assault bike calories

Performance

A. EMOTM 12:
1st: 5 back squats @ 31×1 tempo
2nd: 45s double DB step-ups, alternating to 20”/24″
3rd: Rest
*Keep weight the same across on back squats.
B. EMOTM 8:
1st: 8-10 single-leg single-arm ipsilateral DB RDLs, right @ 30×0 tempo
2nd: 8-10 single-leg single-arm ipsilateral DB RDLs, left @ 30×0 tempo
C. For time
9 shoulder-to-overhead (115/75)
20 calories assault bike
15 shoulder-to-overhead (115/75)
20 calories assault bike
21 shoulder-to-overhead (115/75)
*6 min cap.

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