April 26, 2018

4/26

Warm-up
Coaches choice
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 15lbs)
*You must go unbroken without re racking the barbell. If you didn’t test your back squat before the program started, start with a reasonable weight. You will build by 5lbs every time you do this over the next few weeks so it is important to stick to your percentages and add your scores to Wodify to keep track!

If you wish not to continue the 20 rep squat program, take this time to do the optional accessory work.
Metcon (Time)
For time
20 Burpee box jump overs 24/20
20 Toes to bar
20 Burpee box jump overs
20 Pull ups
20 Burpee box jump overs
Time cap: 15 minutes
Cool Down
Recommended cool down after class
60 Second couch stretch (Each leg)
60 Second Lizard stretch (Each leg)
60 Second Pigeon stretch (Each leg)
Optional Accessory
30 V ups
30 Hollow rocks
Rest 2 minutes and then…
Accumulate a 3 minute plank hold

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