WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats

Reference past weeks for loading. Build as heavy as deemed fit.

1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Deficit Front Stepping Lunge

We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs. You choose the deficit, up to 6″.

2) 8 minute AMRAP:

10 Dumbbell Deadlifts 50/35

20 Air Squats

30 Double-unders

Extra Work:

3) Hip Thrust: 3 sets of 15

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

4) Ski Erg – 3 sets of: 50-40-30-20-10 Calories

60 seconds rest between distances. 3 minutes rest between sets.

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