April 30, 2018

4/30

Warm-up
Coaches choice
Back Squat
Strength
Back squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 20lbs)
*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!
Metcon (Time)
30-20-10
Calorie row
10-20-30
Kettlebell swings 53/35#
Optional Accessory
3 sets
15 Hip extensions
15 Band pull throughs
Rest 2 minutes between sets

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