Strength
Back Squat Volume
Warm up to 90% of Monday’s 10rm and complete 3x10 @90%
Back Squat for load: run emom style
#1: 10 reps
#2: 10 reps
#3: 10 reps
EMOM x 15
Minute 1:
12/9 calorie bike (increase 1-2 calories per interval
Minute 2
10 kb sumo deadlift + 10 russian swings 53/35 RX, RX+70/53
Minute 3
:40 pillar hold (rd 1, 3 left side hold, 2,4 right side 5th pillar to plank)
WOD
3 sets
6-8 each arm Filly Press
15-20 unbroken pull ups (use band if needed)
:20 handstand hold