MOB: Full body
WU: 10 OHS. Parking lot jog our + 3/4 pace back. 3/4 pace out + sprint back.
R: Movements
S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×3@70% 1×3@80% 1x max reps@90%
C: 6 rounds for splits of:
10 OHS 95/65
Parking Lot Sprint
Rest :60
LIII: 6 reps at rx’d.
LII: Weight of choice.
LI: Weight of choice. 200m row. Rest :60.
PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Pigeon Pose. Hip flexor stretch.
Advanced: 135/95
Endurance: 75/45