Control and Agility

1) Tempo Back Squats
4×6
4 sec descents, 2 sec rest at the top of your backsquat.

Follow your weights and sets from June 30th. Add 5-10lbs to each set depending on technique.

2) WOD
AMRAP 12
5+5 One Arm KB Thruster (32/24)
20 Lateral Hop Over KB
200 ft Sprint

3) AP:
10 x 15/12 Cal Row Sprints, 60 sec rest in between sets