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