5x5 Back Squat
*If you achieved 5-5-5-5-5 below parallel with good position, go up 5-10 lbs)
**If you achieved a minimum of 4-4-4-4-3 below parallel with good position, stay at this weight and get more reps)
***If you achieved below 4-4-4-4-3 or were above parallel and/or in poor position, subtract 5-10 lbs)
20 Min AMRAP
1 set unbroken Wall Ball Shots
200 Meter Run
Score = Total Wall Ball Shots
*A set of wall ball shots is terminated if...
-An athlete holds the ball in any one position for 2 seconds or more.
-The ball hits the ground.
**You may continue your set if you miss the wall ball target, as long as one of the above rules isn't broken.
From the Coach...
Live in the present. Rarely do we feel tired because of the current rep we are completing. The thought of the next rep, the next 5, or the next 500 tends to be where we feel the most fatigued. Make a choice each workout to think about one thing: the rep you are doing. Stay in the rep!