Monday
Warmup) 2 rounds (10 mins):
4 laps of the rig with high knees, butt kicks etc.
8-10 Bulgarian split squats per leg
8-10 pushups or ring pushups
8-10 banded side steps and squats
WOD A) Back squat e90secs x 8 sets:
4 x 4-6 reps @ 60/65/70/75%
2 x 2-3 reps @ 80-85%
2 x 1-2 reps @ 90-95%
*Go by feel on the sets today; ideally keep higher rep sets for as long as possible but no misses, the goal is to get under a heavy bar today so adjust reps accordingly
WOD B) for time:
20 calorie row
20 back squats 205/135lb (scale to approx. 60-65% of heaviest single)
20 ring dips
20 front squats 135/95lb
20 hand release pushups
20 thrusters 95/65lb
20 burpees on to a plate
20 calorie row
*Racks are ok to be used for back squats
*One bar for the workout, change your own plates
*Scale gymnastics movements down to 15 reps as needed
