8/14 WOD

Mixed Modal EMOM + Squat Primer

👟 Warm-Up (10 min)

200m Jog

10 Air Squats

10 Leg Swings

10 Wall Squats

5 Burpees

🧱 Strength Primer: Back Squat (10 min)

4 Sets of 5 Tempo Squats (3-sec down, 3-sec up) @ light weight to start

Accessory movement immediately after: 6 each leg single leg thrust

Rest 90 sec between sets

🔁 Workout – 20-Min EMOM:

Min 1: 10 Goblet Squats

Min 2: 8 Push-ups + 8 Sit-ups

Min 3: 6 Deadlift (moderate weight)

Min 4: 10 DB Snatches (5/side)

Min 5: Rest

💡 Threshold: Avoid burnout—choose weights and reps to stay moving every round.

🧘 Cool Down (8 min)

Deep squat hold

Hamstring stretch

Forward Fold