Squat Cycle Continued

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd



Power Cleans- 10x2 from the floor, keep reps crisp and explosive!


Muscle endurance (OPTIONAL)-

Row 1 minute on 1 minute off for 20 minutes. 3000m is the target distance to hit!


WOD-

Complete for time:

200m sprint
10 Front Squats @ 225/135
200m Sprint
10 Front Squats @ 185/105
200m Sprint
10 Front Squats @ 155/ 75