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 / Front Squats Week 3
% is Based off 5 RM Back Squat
Set 1:
8 BS @ 67%
5 FS @ 64%
Set 2:
6 BS @ 72%
5 FS @ 66%
Set 3
4 BS @77%
5 FS @ 68%
WOD: 500M Row
Dumbbell version:
500M Row
Bulletproof shoulders:
500M Row
Bodyweight:
500M RUn