WARM UP
10 min:
1 Minute Couch Stretch
10 Side Lunges
50 M Butt Kicks
50 M High Knees
20 Air Squats
20 Weighted Sit Ups 25#
1 Minute Couch Stretch
10 Side Lunges
50 M Butt Kicks
50 M High Knees
20 Air Squats
20 Weighted Sit Ups 25#
STRENGTH
1RM Back Squat
20 Minutes to find your 1 RM Back Squat:
Set 1 = 5 reps at 55%
Set 2 = 3 reps at 65%
Set 3 = 2 reps at 75%
Set 4 = 1 rep at 85%
Set 5 = 1 rep at 95%
Set 6 = 1 rep at 100%
Rest as needed
Set 1 = 5 reps at 55%
Set 2 = 3 reps at 65%
Set 3 = 2 reps at 75%
Set 4 = 1 rep at 85%
Set 5 = 1 rep at 95%
Set 6 = 1 rep at 100%
Rest as needed
WOD
17 Minute AMRAP of:
75 DU’s/ 75 Singles
10 Chest to Bars / 10 Ring Rows
25 Ground to Over Heads 45# plate M; 35#Plate W
75 DU’s/ 75 Singles
10 Chest to Bars / 10 Ring Rows
25 Ground to Over Heads 45# plate M; 35#Plate W
