WOD

Strength – Back squat Week 1

Back Squat 1×5 at 40% 1RM

Back Squat 1×5 at 50% 1RM

Back Squat 1×3 at 60% 1RM

Back Squat 1×5 at 65% 1RM

Back Squat 1×5 at 75% 1RM

Back Squat 1×5+ at 85% 1RM

Rest as needed between sets.

 

GP WOD

Every 1 min for 15 mins, alternating between:

10 Dumbbell Push Press, pick load

Hollow Body Hold, 30 secs

15 Jumping Alternating Lunges

 

OPEN WOD

Every 1 min for 15 mins, alternating between:

10 Dumbbell Push Press, pick load

20 Hollow Rocks

20 Jumping Alternating Lunges

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