WARM UP
E :30 on :30 x 7 minutes
- M1 – 1 downback sprint
- M2 – 5 Pushups + 5 air squats
-then-
3 Rounds – Empty Bar Warm Up
MOBILITY
- 1:00/1:00 couch stretch
STRENGTH
Deload Week
A. Front Squat
- Set 1: 5 43ps @ 40%
- Set 2: 5 reps @ 50%
- Set 3: 5 reps @ 60%
- of your 90%
B1. 3×12 slide board leg curls
B2. 3×10 barbell hip thrusters
WOD
Every :90 for 10 sets
- 4 pullups
- 8 pushups
- 12 KBS