**Deload this Week – Maxing Next Week! Go light and work on form.
WARMUP
10 min AMRAP
1 min cardio
10 air squats
10 leg swings
10 worlds greatest
10 Samson lunges
Then..
:30 deep squat hold
:30 Warrior Squats
STRENGTH
Back Squat
3×8-10 @ 50% or less
WOD
For Time:
‘50 Single DB Suitcase Hold Walking Lunge 50/35
30/27 cal Row
‘50 Single DB Front Rack Walking Lunge
25/21 cal Row
‘50 Single DB OH Walking Lunge
20/17 cal Row
*Switch arms at the halfway point.
**Goal: sub 11 min. Cap: 16 min
OPTIONAL POST WOD
Accumulate:
50 sit-ups
50 Superman’s