May 7, 2018

5/7

Warm-up
Coaches choice
Back Squat
1x20 @65% (Up 30lbs)
*If you dont get through your 20 reps unbroken, dont re rack and finish, just drop 10lbs for Thursday.
*If you do not wish to do the 20 rep back squat program at this point, please take this time to do the optional accessory work.
*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)
4 Rounds for time
50 Double unders
10 Toes 2 bar
200m Run
Push the pace on this one and get a little uncomfortable :)
Optional Accessory
4 sets
10 DB Arnold press
Rest :30
10 Tricep kickbacks
Rest :30
10 Rear delt raises
Rest as needed

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