Everyone pities the week; jealousy you have to earn.


Warm-up

1:00M Oblique opener 3 sets 6-8 rear foot elevated split squats/side 1 Wall Walk 10 sec Wall Facing HS Hold 10 Wall Facing Shoulder Taps 6-8 Bench Adductor Activation/side

Strength

Todays squats are going to be challenging for the 2x5 @ 80% of 1RM. I want you to focus on you breathing for these reps. On the way up from each of your squats I want you to forcefully blow a little bit of air out and then rebreath and brace at the top. Remember, you want to stay tight and be able to breath behind it here.

A: Back Squat (5x5)

Every 2:30 x 5 Sets Set 1: 5 reps @ 50% Set 2: 5 reps @ 60% Set 3: 5 reps @ 70% Sets 4-5 : 5 reps @ 80%

Metcon

Here a little chipper for you all. I want you to push yourself through this one at an 85% pace. We might have some of you guys switch the bike and the row if we don't have enough equipment.

Metcon (Time)

For Time: 60 Calorie Row 60 Wall Ball (20/14) 60 Calorie Assault Bike 60 KB Swing (53/35) Scale up (70/53) RX+

Extra Work

A.1: Staggered Stance KB Deadlift (4x10/side)

A.2: Bent knee hollow hold (4x60 seconds; Rest 60 seconds before A.1)

reps=seconds

#workoutoftheday

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