Strength and Mobility
Frankenstein front squat 3-4 sets of 2-3 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
EMOM 16
min 1: 12-15 calories
min 2: 8 burpee box jumpovers
min 3: 20 wall balls
min 4: rest
Notes
Today’s workout is a 16 minute EMOM of calories, burpee box jumpovers, wall balls, and rest. You will start a new round at the top of each minute.
The calories and burpee box jumpovers should be completed in less than :50. Decrease the target amount if necessary.
Try to stay unbroken on the wall balls throughout the workout. You get a big rest after this set.