Strength

OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel

Work

Open Prep

“Layup”

50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into...

5-10-15-20-25:
KBS @ 24/16
Wallballs @ 20/14

Home Gym

“Cookie Monster”

AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

Living Room

AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops over "Odd-Object"
20 Burpees
20 Lateral Hops over "Odd-Object"