WOD

Mobility
Foam Roll: Glutes, Hip Flexor, Quads, Adductor

Dynamic Warm-Up

Primer
2 Sets
12/10cal Bike
10 DBall Jump Squats (bearhug)
20sec Side Plank w/ Leg Lift Hold

Strength
Back Squat: 50/6, 60/6, 70/3, 80/2, 90/1, 95/1, 100/1

Re-testing our 1RM. Only aim above 100% if you’re feeling really good, or if you do not have a up-to-date/current 1RM.

*Percentages are a GUIDELINE. You may add in extra sets in-between, if needed.

Conditioning
For Time:
15-12-9 | 21-15-9
Calorie Bike
Bearhug DBall Squats (80/50)
Burpee Over DBall