FRIDAY 12-27-19

Warm up

1 Minute

Easy Row

Easy Shuttle Runs

Glute Bridges

40 Seconds

Moderate Row

Moderate Shuttle Runs

Wall Squats

20 Seconds

Fast Row

Fast Shuttle Runs

Jumping Air Squats

Primer

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

STRENGTH

Back Squat Waves

MOVEMENT PREP

Take 5-7 Sets to Build to Opening 76%

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

• This is the 4th iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based off your 5RM Back Squat

WOD total of 15 min *Score is the slowest of the 4 rounds.

Every 5 Minutes x 3 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

Post WOD

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

2 min rest after each set

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