ACTIVATION

8 Mins. for Quality

5 Inchworms

5 Air Squats (3 Second Pause at the bottom)

10 PVC Pass Throughs

200m Row

STRENGTH

Tempo Back Squat

On the 1:30 x 5 Sets:

1 Tempo Back Squat 5sec down 5 sec up

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

WOD

Bubbles”

For Time:

1 Burpee Box Jump Over (30″/24″)

25 Double Unders

2 Burpee Box Jump Overs (30″/24″)

25 Double Unders

3 Burpee Box Jump Overs (30″/24″)

25 Double Unders

10 Burpee Box Jump Overs (30″/24″)

25 Double Unders

HOME WOD

“Bubbles”

AMRAP 12:

10 Burpees

25 Double Unders