Warm Up
-500 M. Row
-30 Second Squat Hold
-500 M. Row
-30 Second Plank Hold
-500 M. Row
-30 Second Lunge Hold (30 Seconds Each Leg)
WOD
3 x 5 Min AMRAP
Each AMRAP is As Many Rounds and Reps as Possible in 5 Min:
-6 Burpees
-16 Air Squats
-6 Burpees
-16 Alternating Unweighted Lunges
*Rest 1 Min After Each 5 Min AMRAP No weight needed today!
Goal: 2-3 Rounds + per AMRAP
To hit the goal of 3 rounds in 5 minutes, you’ll need to maintain a pace of 1:40-2:30 per round. There is an opportunity to really push the intensity on this one. Focus on breathing, quality movement and quick transitions!
For the air squats – set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.