Squat Cycle Light Day

Warm Up-

Row 1K

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:

* Based off your 3 Rep Max*

1x3 @ 60%
1x3 @ 70%
3x3@ 80%


Bench Press- 5x5


Muscle Endurance:
Every minute on the minute for 10 minutes perform:

100m Sprint
5 Burpees


WOD-

With a 10 Minute Cap Perform:

1 Power Snatch 95/65
1 OHS 95/65
2 Power Snatch
2 OHS
3 Power Snatch
3 OHS
And so on until 10 minutes has expired