8/11 WOD

Back Squat Strength + Lower Body Metcon

👟 Warm-Up (12 min Timer)

2 Rounds:

10 Wall Squats

10 Jumping Jacks

10 Glute Bridges

5 Inchworms to Cobra

10 Goblet Squats (light--10/15)

🧱 Strength: Back Squat (15 min)

4 sets of 5 reps (4x5 Rounds 3:45)

Focus: Bracing, full depth, control, mind muscle connection, understanding the back squat

🔥 Workout – 12-min AMRAP:

8 DB Thrusters 25/35

10 Jumping Lunges (5/leg)

12 Sit-ups w/plate

Cash Out with a med ball run to 100m and back as a class

💡 Threshold: Move at ~80% to stay consistent and avoid redlining. Small # of reps so we can work on maintaining intensity throughout the whole workout.

🧘 Cool Down (8 min)

Pigeon pose

Forward fold

Perfect Stretch