WARM UP
Pass through
Push up
Wall squat
Stationary lunge
Single leg rdl
Leg swings
Push up
Wall squat
Stationary lunge
Single leg rdl
Leg swings
BUY IN
Back squat
5 reps - 60%1RM
5 reps - 70% 1RM
Max Reps - 80% 1RM
*max reps set is done when athlete fails or takes longer then 2 seconds at the top of the squat
5 reps - 60%1RM
5 reps - 70% 1RM
Max Reps - 80% 1RM
*max reps set is done when athlete fails or takes longer then 2 seconds at the top of the squat
SKILL
C&J
WOD
6RFT
20 DU
6 C&J 175/115 or 75%1RM
6 C&J 175/115 or 75%1RM
CASH OUT
1 leg bridge with block or small roller squeezed between knees 3 x 30 sec hold each leg
MOBILITY
Hamstring , shoulders, glutes
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