Tuesday, April 2
WOD
Warm-up:
10 Leg swings
10 Bootstrapper
150m Run
12 Fire hydrant
12 Single leg glute bridge
4 Spiderman lunge
16 Mountain climber
12 Hollow rock
12 Cossack squat
10 Jump squat
WOD:
1RM Back Squat
20 minutes to establish a new 1rep max!
Have a plan in place and be ready to PR!
Suggested sets:
5 @ 50%
3 @ 60%
2 @ 70%
1-2 @ 80%
1 @ 90%
1 @93-97%
1 @ 100%+ (this should be your PR set)
1 @100%+(If you PR and feel great, this set is your opportunity for another PR. If your PR was shaky or even slightly questionable, call it a day!)
Rest 2 minutes on first few sets then switch to longer rests as load increases.
Mobility:
1:00 Frog
1:00 Pigeon
1:00 Straddle
