Wednesday 01/14/26 Back Squats, Burpees, & Battle Rope

8:30 am - Movement & Mobility with Lisa 4:15 & 5:30 pm - WOD BELOW

STRENGTH & REVIEW - Start HERE!!

Back squat 10-8-6-4-2 reps (NOT PART OF THE WOD)

*Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets.

then........

BOOTCAMP STYLE CLOCK:

:40 SECONDS OF WORK

:20 SECONDS REST & TRANSITION

4 ROUNDS

BURPEES WEIGHTED ROLL UPS w/ MED BALL

BATTLE ROPE HITS

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Scaling:

For the back squats, newer lifters should focus on mechanics before heavy loads. If you do not have a partner for the second segment, rest 1 minute after each round until you have completed 6 rounds. Beginner-level athletes can reduce the volume to 5 total rounds and modify the movements.