Fri Dec 15 "Anyhow"

Move

1) 4 paused Goblet Squats
Every 3 Mins x 5 Rounds
*5s pause at the bottom for each rep

2) 8-10 Rounds:
15/12 Calorie Row
12 Wallballs
9 Burpees

Train

1) 4 Pause Back Squats @ 75%
Every 3 Mins x 5 Rounds
*5s pause at the bottom for each rep

2) “Anyhow”

For Time (30 Min Cap):
150/120 Calorie Row
120 Wallballs @ 20/14
90 Burpees

Stimulus

1) Maintain tension at the bottom while breathing. Each rep has a 5s pause at the bottom so each set will take more than 20s. Feel free to round down/go to a lighter percentage as this is a challenging movement to do well

2) Partition however you’d like in this workout; buy-in and cash-out of 75/60 calorie row with 10 rounds of wallballs and burpees if you like