“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