05.12.2021

Hot Start
3 rounds
10 cals row or bike
20 second wall sit
5/side lateral step ups
1 each side Turkish get up

2 slow sets- core
10 Quadruped Shoulder Taps fighting hard to avoid rocking the body from side to side. Widening your foot stance and dropping your hips can help with stability here. I hold each rep for 3 counts.

▪️10-20 Wall Supported Dead Bugs focusing on pressing the palms into the wall to create tension in the lats and GLUING your entire lower back to the floor as you alternate extending the legs. The further the knee travels away from you, the harder it will be to keep the lower back pressed down, so hold yourself accountable to the appropriate range of motion as you fatigue. (You may need to bend the knees more than I do here, to keep your back pressed down).

https://www.instagram.com/p/CLpNb6-HFJF/

Primer
Use an empty bar for all parts

3sets
OHS x 5 reps

2 sets
back squat x 5 reps @ 2210

2 sets
1 1/4 back squats x 5 reps

WOD
Take 20:00 to find your heavy 1 rep back squat
Back Squat for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
#7: 1 rep @ 99%
#8: 1 rep @ 101%

If time remains

"Shift Work"
10:00 continuous effort
3-6-9-12...
DB hammer curl to press 30/20
v- ups or sub tuck ups
drop squats