Max Effort Lower
Strength
Back Squat (1RM – less than 10 reps after 50%)
WOD
Secilla (Time)
21-15-9-6-3
Cal Row
Wall Balls (20,14)
Deadlifts (255, 155)
**20min time cap
Cal Row
Wall Balls (20,14)
Deadlifts (255, 155)
**20min time cap
Special Strength
3×12 Good Mornings
Special Strength
3×10 Reverse Hyper
*Heavy
*Heavy
Abs/Core
3×15 DB Leg Raises
Finisher/Recovery
50 banded leg extensions
50 banded leg curls
50 banded leg curls