The Long Lost Cousins.
WARM-UP:
Row 1 K, then 2 rounds of 15 KB Swings, 15 Step-ups or Box Jumps, 10 Walking Lunges.
Dynamic Stretch
5 Sprints
WOD: HEAVY DAY BACK SQUAT
Today is a “Heavy Day”. Our focus is on establishing your 1 Rep Max (RM), for BACK SQUAT. The rep scheme presented below is only a template for you to use as a guide. Fell free to deviate so long as you get a great warm-up in as you work your way up to a heavy single.
10-8-6-4-1-1-1-1-1
ICING:
Skill Work of your choice. Pull-ups, Double Unders, Bar and Ring Muscle-ups, Rope Climbing, so much to get better at.
KOT – Nordic 10 Reps
Deadhang for 90 sec.