PRIMER:
3x
6 Pause Squats – Heels On Plate
8 Push Ups On Plate
10 Step Back Overhead Lunges w Plate
12 Leg Swings (front to back and side to side)
MOBILITY:
Btw sets
5-10 Ankle Rocks
STRENGTH:
Back Squat / Front Squat: Week 2
% is Based off 5 RM Back Squat
Set 1:
10 BS @ 62%
5 FS @ 62%
Set 2:
8 BS @ 67%
5 FS @ 64%
Set 3
6 BS @72%
5 FS @ 66%
WOD: 2x500M Row
5s from PR
Rest as long as your row took and, Repeat.
Dumbbell version:
2x500M Row
Bulletproof shoulders:
2x500M Row
Bodyweight:
2x500M Run