WOD:

1a) Every 2:00 x 6 sets – Back Squat:

Set 1 – 6 Back Squats

Set 2 – 4 Back Squats

Set 3 – 2 Back Squats

Set 4 – 6 Back Squats

Set 5 – 4 Back Squats

Set 6 – 2 Back Squats

Warm-up as needed. Reference last week for loading and lets work to build a little heavier than last week across the board.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers)

Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack.

1c) 19:00 – 22:00 – 3 minute AMRAP: Dumbbell Goblet Good Mornings

Focus on position over speed. As many quality reps as you can do in a minute.

2) 8 minute Up Ladder:

3 Sumo Deadlift High-Pulls 95/65

6 Abmat Sit-ups

Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.

Extra Work:

3) Ski Erg: 5 x 1000m

Rest 2 minutes between sets. Goal is consistent pacing.

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