42720

TRUTH SERUM (Time)
FULL WOD DEMO AND SCALING OPTIONS:

WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation

6 Push up to T

STRENGTH
FRONT SQUAT 10-10-10
-OR
Goblet Squat 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets.

IF YOU NEED LESS REST plank between sets.

GET STRONG!!!! If you only have one weight add more reps and slow it down!

PICK ONE:
Barbell front squat

-or-
Dumbbell front squat

-or-
Goblet squat

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

CONDITIONING:
"TRUTH SERUM"
21-15-9
THRUSTERS
THRUSTERS

ALL SETS MUST BE UNBROKEN. YOU MUST PUT THE WEIGHT DOWN BETWEEN SETS. IF YOU BREAK ON ANY SET, RESTART THAT SET. REST AS NEEDED. BE WISE.

Wait, what?
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Done.

😈
ABS!!! – you know this routine if you’ve been showing up! Smash right through it!
3 rounds
20 Rocky sit ups
20 flutters, 2 count
20 russian twists, 2 count

🧘🏻‍♀️
STRETCH
Cobra
Down Dog
Lizard
Pigeon
Savasana