friday

Warm-up

BODY FLOW...
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit​

With an empty barbell, perform...
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength

Wendler Cycle Week 4
Deadlift
Use 90% of 1rm as base number to go off of
5 reps @40%
5 reps @50%
5 reps @60%

Metcon

Helen
3 rounds for time
400 m run
21 kb swings (24/16kg)
12 pull-ups ​

At-home metcon

3 SETS
20-15-10
DB Deadlifts
Alt. V-ups

-1:30 Rest b/t Sets-​

(Score is Each Set for Time)