MONDAY 10-6-19

WARM UP

3 Rounds

1 Minute Easy ROW

3 Strict Pull-ups

6 Push-ups

9 Glute Bridges

12 Alternating Box Step-ups

:30 sec Russian baby makers

STRENGTH

Warmup Sets

5 Reps @ 50%

5 Reps @ 55%

5 Reps @ 60%

5 Reps @ 65%

Back Squat

5 Rep@ 70%

4 Rep @ 75%

3 Rep @ 80%

1 Rep @ 84%

1 Rep @ 87%

1 Rep@ 90%

Rest as Needed Between Sets

• Completing 6 working sets of Back Squats at increasing percentages of your 1RM

• Starting with some more moderate percentages, followed by 3 heavier singles

• Rest as needed between sets to preserve the quality of each

WOD

5 Rounds (20 min cap)

400 m run or  (500 m row)

   8 Chest to Bar Pull-ups

   8 Burpee Box Jump Overs (24/20)

   50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

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