thursday

Warm-up

4 Sets (10:00 CAP)
1:00 Easy Cardio 
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats 

Strength

Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

Metcon

​4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK...
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Bulgarian Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*...

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-