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WOD:

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

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat:

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1c) 19:00 – 24:00 – 5 minute AMRAP for Quality:

3/side Half Turkish Get-up

20 Sumo Stance Good Mornings

Turkish Get-up you are just performing the Roll-to-Sit-up. Sumo Good Mornings, use no loading, focus on position, activation, and stretch of the Hamstring/Low Back.

2) 7 minute AMRAP:

21 Abmat Sit-ups

15 Box Jumps 24/20

9 Medball Squats 20/14

Scale as needed.

Extra Work:

3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Pause at the top at each rep for a second.

4) Tempo (0.1.3) Hamstring Cable Curls: 3 sets of 10-15 Reps

Rest 90-120 seconds between sets. Focus on tempo over loading.

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