WOD:

1) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading.

2) Hip Thrusts: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

3) 3 rounds AQAP:

50 Double-unders

21 Deadlifts 135/95

12 Bar Facing Burpees

Extra Work:

4) Hip Extension: 3 sets of 20

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

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

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