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