Monday
Warmup) 2 Rounds:
100’ Butt Kicks, 100’ High Knees
5 Lateral Lunges each side
14-16 Jumping Lunges
8-10 Banded Steps Forward/Back/Left/Right
10-15 Air Squats
WOD A) Wendler Back Squat (18-20 mins): work out the following percentages using 90% of your 1RM
**4-5 Warmup sets of 5-3 reps at 40-65%**
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% – MAX EFFORT SET
*Rest 2-3 mins between working sets
WOD B) 10,9,8,7…1 reps for time:
Barbell step back lunges 155/105lb (back rack position, taken from the ground)
KB Swings 32/24kg
Calorie Row
