Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.
WOD:
EMOM 21:00
Minute 1: 3 Back squats
Minute 2: 3 Weighted strict pull-ups
Minute 3: 0:15 Air bike or row sprint
**Notes This is largely a squatting and upper-body pulling strength training session with a bit of anaerobic conditioning thrown in with the bike/row. Loads can start moderate and should be challenging by the 3rd or 4th set. The row/bike efforts should be performed as max effort sprints on every set. Have athletes keep track of weights on the back squat, load on the pull-ups and calories on the sprint. The sprint calories can be used as a motivator to help then get a specific number each time. Try for a 2-4 cal deviation or less.
