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WOD:

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

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

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 @ 60%

5 @ 70%

5 @ 75%

5 @ 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.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Kettlebell Suitcase Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other.

2) 3 rounds AQAP:

20 Deadlifts 115/75

30 Abmat Sit-ups

40 Air Squats

Scale as needed.

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) D-Ball Bear Monster Walk w/Mini Band Around Knees: 6 x 100ft

Rest 90-120 seconds between sets. Basically a Monster Walk while holding onto a ball. Focus on position and activation, not speed.

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