Warm-up:

Run or Row

15 Leg Swings

Samson Lunges Down

Spiderman Crawl Back

15 Squats

10 Push ups

15 High Box step ups

warm up back squat

 

Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

 

WoD:

Every minute, on the minute, for 16 minutes:

Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

 

Mobility:

Mash Quads

Couch Stretch

Mash lats on Roller

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021