Good morning, USF Crew!

Here is your WOD!

Legs!

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 pull-ups

Main Workout:
15 min light jog or stationary bike
Stretch
2:00 wall sit
2 x 50 walking lunges
3 x 10 squat jumps (jumpies)
3 x 25 body weight squats
3 x 10 box jumps 24″
3 x 25 swiss ball hamstring curl
3 x 10 burpees
3 x 25 calf raises on a step
2 x 50 walking lunges
Wall sit to exhaustion

There are 2 ways to do this routine. Note that I alternate between slow and explosive exercises. Be sure you do them in order. The first way to do this routine is to complete the exercises in order with a 30-45 second rest in between each set. A more advanced approach is to super set by alternating between an explosive and slow exercise. Still leaving the lunges at the beginning and the end. Example:

2:00 wall sit
2 x 50 lunges
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 box jumps
1 x 25 sb hamstring curls
and so on…

Here is a video demonstrating the ham string curl:

Post which variation you decided to do and how long you held the final wall sit. Enjoy your workout!

Coach Charlie