*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side D-Ball Bear Hug Slider Reverse Lunges

Perform all reps on 1 leg, then switch to the other. One foot on the ground, the other on a slider. Slider back to the bottom of the lunge and slide back to the starting position. Start light as this is a new exercise for most and build loading as deemed fit.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Kettlebell Romanian Deadlift

Perform all reps on 1 side before switching to the other. Focus on position over loading.

2) AQAP:

100 Ball Slams 40/30

Extra Work:

3) Cable Hamstring Curls: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE