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*