WOD:

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

10 @ 60%

8 @ 70%

6 @ 75%

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.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat:

5 @ 65%

5 @ 70%

5 @ 70%

5 @ 70%

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) 19:00 – 22:00 – 3 minute AMRAP: Banded Glute Bridge-ups

Focus on position over speed. Hold the peak contraction for 1 second each rep.

2) 8 minute Up Ladder:

3 Sumo Deadlift High-Pulls 75/55

6 Abmat Sit-ups

Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.

Extra Work:

3) Dumbbell Bulgarian Split Squat: 3 sets of 20/side

Rest 2-3 minutes between sets. Focus on position over loading. Dumbbell’s at the Farmers Position.

4) Belt Squat Machine Marching – 5 minute AMRAP:

20 Steps in Sumo Stance

20 Steps in Squat Stance

20 Steps On+Off Platform

Use a loading that will allow you to work for the entire 5 minutes.

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