WOD NOTES:
A straight forward strength day.
The squats will be performed with a specific tempo.
If this tempo cannot be maintained = the load is too heavy for you.
All Levels
Dynamic prep:
2 sets
Band hip flexor release x 60 sec each
Goblet squats x 10 reps
Indian club circles x 10 each arm
20 minutes
Find 8 RM Back Squat (31X2)
4 sets
Bulgarian split squats x 8 each
Bat wing DB Row x 6 (hold for 5)
Hanging knee raises x 10
or
Tuck to lower x 6 (4 sec negative)
