Strength

FRONT SQUATS

3 x 5 @70% of Monday, every 90s.
– Goal: Max speed on each rep
– Take 3 sets to build in weight

Romanian Deadlifts

3 x 10-12 Rest 90s.
– perfect slow & controlled reps with a moderate load.
– Take 2-3 sets to build in weight

Metcon

FOR TIME:

30-20-10
Goblet Reverse Lunges total (70/53)
Russian Swings
– Goal: Tough effort – only rest between movements not during sets today.

TIME CAP = 8:00

Accessory Work

SINGLE LEG GLUTE HIP THRUST

3 x 12-15 each. Rest 60s.