Strength – Squats / Chins
Back squat
Warm up to 80% of your Training Max (90% of 1RM) in 4 sets then
4x1@80% or above, no failing. Feel it and move well
Back squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
Superset with weighted chin ups x 2
4 sets as a superset
6/6 Filly press https://www.youtube.com/watch?v=K28luQGuY_g
6 reverse grip BB BO row
WOD 1
Devilish
For time
20 Devil’s press 40-50/20-30 https://www.youtube.com/watch?v=SQ5EgU4R3gw
Wod 2
Devilish Bike
20 Devil’s press 40-50/20-30
Rest 2 min
50/30 calorie bike