WOD-
D4 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%
*The percentages are based on your 3 Rep Back Squat + 10 lbs. Whatever weight you’ve been using as your
weight to calculate the percentages, ADD 10#.
Example: D1 I used 225 as my 3 rep, today I will use 235
225 + 10 = 235
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
EMOM 30 minutes:
Minute 1: :45 Battle Rope
Minute 2: 40 Russian KB Twist
Minute 3: Bike 12 (10)
Minute 4: 5 Strict Pull Ups
Minute 5: Rest
