WOD Monday September 19th

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups

  1. Back squat: Every minute on the minute for 3 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

1 rep

*This is the last week of this. I promise.

2. 10 Rounds for time of:

3 Burpees

3 Box jumps

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