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WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 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) 12:30 – 20:30 – Every 2:00 x 4 sets – Front Squat:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 75%

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) 20:30 – 23:00 – 2:30 AMRAP: Bodyweight Hip Thrusts

AMRAP for quality not for speed. Bodyweight meaning un-loaded. Perform off a bench, hold the top of the rep for 1 second each rep.

2) 4 rounds for Max Reps:

40 seconds Ski/Bike/Run/Row

20 seconds Rest

40 seconds Air Squats

20 seconds Rest

Get after it and go hard. Max Reps at each station.

Extra Work:

3) Seated Tempo (0.3.3) Single Leg Hamstring Curl: 5 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and activation over loading/tension.

4) Walking Lunges: 150 Reps @ Easy Tempo

Focus on activation and position. Not for time, for quality.

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

Part 2