WOD:

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

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

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

5 @ 70%

4 @ 80%

3 @ 85%

3 @ 90%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road.

1c) 20:00 – 23:00 – 3 minute AMRAP:

5/side Tempo (3.1.0) Bulgarian Split Squats

5/side Single Leg Dumbbell Crossbody Romanian Deadlifts

AMRAP for quality, not for time. Use this to work on positions, not focus on loading. Cross RDL, hold the Dumbbell opposite of the foot on the floor, as you hinge, cross over hand to foot.

2) 2 rounds AQAP:

100 Air Squats

50 Dumbbell Deadlifts 35/25

Scale as needed. Lets focus on good full range of motion Air Squats. Range of Motion standard for the Deadlift is one head of the Dumbbell to the floor.

Extra Work:

3) Kettlebell Goblet Half Kneeling Lateral Lunge: 5 sets of 5/side

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

4) Reverse Hyper: 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