Friday- May 26th

May 26, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 rounds of:

 

1- Bulgarian Split Squats x 8 reps each leg

  (see video)

          rest 45 seconds

 

2- DB Bench Press x 8-10 reps

         rest 45 seconds

 

 

3- Reverse Snow Angels x 20 reps (slow & controlled)

        rest 45 seconds

 

Performance

E2MOM for 5 sets:

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

 

Followed by…

E2MOM for 2 sets:

Back Squat x 8-10 reps @ 75-80%

 

WOD

12 min. AMRAP:

50 Double-unders (150 singles)

15 Walking Lunges (no weight)

15 Push Press (75/55)

 

Group Cool-down

Foam roll

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

Socialize

 

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