Sunday 11-07-2021 Workout Of the Day

A. 3-5 sets:
10 tempo goblet squat jumps @30×0
rest 0:30
8/leg staggered stance DL
rest 0:30
0:45 weighted wall sit
rest 2:00

B. 12 min AMRAP
12 overhead plate lunges @25/45#
6 t2b

Workout Notes/Intentions: Part A is a lower body focused strength circuit. The tempo goblet squat jumps will be 3 seconds down, then explode up and go immediately into the descent of the next rep. Staggered stance DL’s will be done with 2 KB’s. The wallsit is 0:45, add weight of possible. Rest between movements is only 30 seconds, essentially enough to walk to your next station- your heart rate will still be moderately high. 2 minutes of rest comes at the end of the round. Perform 3-5 sets depending on time.

Part B is a 12 minute AMRAP. Overhead plate lunges can be walking or on the spot. HSPU should be unbroken. T2B are low reps so you should be moving fairly quickly through this metcon.