-Warm Up-
1 x
10 Eccentric knee flexion
10 walking pigeon stretch
5 goblet squad
5 closed stance squats
10 sumo stance good mornings
-Strength-
Back Squat
Work up to a heavy single
Suggested weight jumps
35% x 5 reps
45% x 3 reps
55% x 1 rep
65% x 1 rep
75% x 1 rep
85% x 1 rep
95% x 1 rep
100+% x 1 rep
If you make this, you can try up to two more attempts:
110% x 1 rep
115% x 1 rep
If these new one rep max jumps seem too much, feel free to make smaller jumps
-WOD-
For time :
Teams of 3 : each athlete will complete 3 rounds
20/15 cals bike
50 ft OH walking lunge 45# plate
6 bar Muscle Ups
