* New Programming Block Here

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WOD:

1) Front Squat: 7 reps Every 2:30 x 5 sets

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

2) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets

This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) 5 rounds for Max Reps:

1 minute D-Ball Over Shoulder 70/50

1 minute Burpees

Extra Work:

4) Hip Extension: 4 sets of 10

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

5) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

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