Skill
EMOM for 10 minutes
2 front squats
Choose one weight for all ten sets or build as you go. We’ll take the bar from the rack for this skill work and can partner up to share bars in bigger classes. Focus on an upright torso and full depth squat for each rep.
Workout of the Day
With a clock set for 12 minutes
1 minute of kettlebell swings
1 minute of wall ball shots
2 minutes of kettlebell swings
2 minutes of wall ball shots
3 minutes of kettlebell swings
3 minutes of wall ball shots
In bigger classes the order of movements can be switched to share equipment and space if needed. Half of the workout happens in the final two intervals so plan accordingly and save a little in the tank.
standard:16/12 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sport: 25/20 lb, 32/24 kg
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