“He wants us to do how much Cardio?!?!” – Diamond
Warm-up:
Squat Warm up x 10 each
- Hip Rockers
- Knee Cave Squats
- Sitting Cossack Squats + Knee 2 Ground
- Kang Squats vs Band
Squat Therapy
2 x 4 SUPER SLOW
Focus:
10 Min EMOM
2 Back Squats HEAVY (think between 75%-85%)- NO MISSES
WOD:
5 Round
500 Meter Row
400 Meter Run
Cap 25 mins
Finisher:
5 min Amrap
10 Squat Jumps
10 plank Hip touches
20 mountain climbers
20 Lateral hops
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