*Programming Structure Shift HERE

WOD:

1) Front Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 D-Ball Over the Shoulder 70/50

3 Burpees

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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