WOD-
D5 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
5 x 5 @ 70%
*The percentages below are based on your 3 Rep Back Squat + 10 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.
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-
25 Minute AMRAP:
12 Toes to Bar
100′ Heavy Sandbag Carry
27 Ski Calorie
