Warm Up:
2:00 on a Machine Then
:30 On :10
Air Squats
Lunges
PVC Good Mornings
Boot Strappers
Squat Hold
Throw in some coach led hip mobility and get ready for squats!
Skill:
Back Squats
65% x 5
75% x 5
85% x 5++
*all off of 90% of your 1RM
*Example:
If 1RM is 100lbs, take 90% of that (90 lbs) and bade today’s percentages off of 90lbs, not 100lbs.
WOD:
2000m Row For Time
Last week we hit a gymnastic bias test, this week we hit a mental tenacity and single modality conditioning piece. If done right, this should not be comfortable 😉