WOD:

1) Every 3:00 x 5 sets: 10 Front Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc.

2) Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc.

3) 10 minute AMRAP:

30 Russian Kettlebell Swings 35/26

20 Alternating Lunges

10 Box Jump Overs 24/20

Extra Work:

4) Sumo Stance Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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