08.10.2022

“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.





Strength
back squat- speed
8 x 3 reps @70%


WOD
"No Pull"
4 rounds for time
400m run
2 rope climbs
10 power snatch 95/65 75/55

Accessories
3 sets
A. seated good mornings x 15 reps
B. DB walking lunges x 10 each leg
C. single leg dual DB RDLs x 10 reps each leg