– No Midday 3.0
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Hip Opener
5 Hip Closer
10 Russian Squats
Warm Up: (AMRAP in 5 minutes)
20 Cal Row or Bike
Into…
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold
Technique:
Review
– Back Squat
Warm Up
*Set 1 x 10 reps (Bar)
*Set 2 x 7 reps (Light)
*Set 3 x 5 reps (Moderate)
*Set 4 x 3 reps (Moderate)
WOD
Every 3 minutes x 6 sets
Back Squat x 1 rep
*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 60-65% for your first working set.
*Pup
Back Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.