Monday

Warmup/Mobility) 10-12 mins dynamic squat prep: high knees/butt kicks, hamstrings, front & side lunges, duck walk etc.

WOD A) (30 mins) Front Squat/Back Squat: 5 sets of 3/6 reps @ 85% of 1RM Front Squat

**Only do 85% if you did 80% last week. If you missed last week or have missed a few of the squat sessions in the cycle then work in the 75-80% region. KEEP YOUR FORM PERFECT. Wearing a belt is also recommended for these heavier percentages**

 

WOD B) 3 Rounds of (10 mins, or 12 mins if partnered):

90 secs Row for max calories

30 secs Alternating Jumping Lunges – each leg counts as 1 rep (Static lunges if you are new to the movement)

-Rest 2 mins between rounds-

 

*Record total calories as B1 and total lunges as B2*

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