Warm up
2 Rounds
30 Seconds Each:
1. Spiderman + Reach
2. Single Unders
3. Samson Stretch
4. Russian Kettlebell Swings
2 Rounds:
20 Calorie Row
15 PVC Pass Throughs
10 Russian Baby Makers
Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry
STRENGTH
Back Squat
Heavy Set of 5
STIMULUS
• Build to a Heavy Set of 5 Back Squat to start out the week
• We’ll be re-testing this benchmark at the end of the cycle
• Work through the warmup sets in “Movement Prep” before taking a crack at heavy sets of 5
MOVEMENT PREP
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
…
Build to Heavy 5
WOD
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)