Friday- May 19th

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds of:

1- Back Squat x 8 reps (3 sec. descent)

-Goal is to use 2-4% more than 5/8

rest 60 seconds

2- Barbell rows x 8 reps (2 sec. ascent)

rest 60 seconds

3- DB Bench Press x 8 reps

rest 60 seconds

Performance

E2MOM, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…

E2MOM for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

WOD

For time:

3 rounds for time:

10 Burpees

15 Tire flips

20 Pull-ups (or Ring Rows)

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, glutes, hips

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