Whiteboard Brief: Build: Quads 3-4 sets: 8-12 Tempo Goblet Squats (32X1) immediately into 6-10 Squat Jumps rest :90 b/w sets Conditioning: Chipper Style: 30 “Lunge Lunge Squats” 30 “Strict” Situps 20 Lunge Lunge Squats 20 Strict Situps 10 Lunge Lunge Squats 10 Strict Situps *Complete all reps of the “Lunge Lunge Squats” before moving into...Read More

Whiteboard Brief: WOD 112 min EMOMMin 1- AMRAP Inch Worm with Push-upMin 2- AMRAP Up Down Jump SquatsMin 3- AMRAP Single Leg Deadlift (:30 each leg)Min 4- AMRAP Ice Skaters**Deadlift with KB or unweighted if at homeWOD 25 Rounds “Sprint Lunges”Sprint :15 + Do 20 Lunges immediately after sprintRest :90 between setsRead More