WARM UP
Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll
BUY IN
In 12 minutes or less complete:
Back Squat
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM
Use your estimated 1RM from 3 weeks ago to calculate your numbers.
WOD
15 min AMRAP
25 Air Squats
335m Run
10 Deadlift 155/115
CASH OUT
Sit Ups - DOUBLE TABATA!
MOBILITY
Quads
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