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Warm-up:
10 Bootstrapper
then 2x thru
:30 work/:05 transition
Glute bridge w/ 2 second hold
Hollow hold
Superman
Spiderman lunge
Curtsy lunge
Cossack squat
Burpee
Bottom squat hold

WOD:

Back Squat
Set 1- 0-5 minutes to warm up to 10-12 reps
Set 2: 5-8 minutes to perform 4-6 reps
Sets 3-5:Every 3 minutes for 9 minutes perform 6-8 reps

Suggested loading:
Set 1: ~75% of current max. If you don’t know your current max, use the 5 minutes to find one.

Set 2: Add ~15 percent of set 1. For example, if you’re working set of 10-12 reps is 200#, add 30# (15%) and perform 4-6 reps.

Sets 3-5 : Reduce load to 90% of working set 1.
For example if set 1 is 200#, subtract 20# (10#) and perform 6-8 reps.

MAKE SURE TO RECORD YOUR WEIGHTS FOR EACH SET SINCE WE WILL BE USING THESE #’S IN THE WEEKS TO FOLLOW!

In case you didn’t get our newsletter, the 5 week back squat cycle will be indoors. We will still maintain socially distancing, but there will be no outdoor classes on Tuesdays until May 18.

Home WOD:
Every 4 minutes for 20 minutes
12-16 DB bulgarian split squat (6-8 each side)
5 Second down and 3 in bottom
15 DB glute bridge (if these are easy either do single leg or add a hold at the top)
20 Skater jump

Mobility:
2x thru
:30 work/:05 transition
Up/down dog
Seated straddle (l/r/m)
Frog