P
A. Back Squat (use % from template)
5@59%, 5@68%, 5@77% of (1RM + 10)
OTM [12]
B1. 5-10 Ring Pullup (20X1)
B2. 6-8 Pistols (leg off side of the box, toe touch ground if needed) Left leg
B3. 6-8 Pistols, Right Leg
B4. 0:30 forearm plank
C. AMRAP [12]
Run 400m
30 DU
20 WB
*D. 3×6 Glute Ham Raises
F
A. same (unless squat therapy)
OTM [12]
B1. 5-10 Ring Rows or Lat Pulldown
B2. 6-8 Step ups – left leg
B3. 6-8 Step ups – right leg
B4. 0:30 forearm plank
C. AMRAP [12]
Run 400m or Row 500m/400m
20 Jumping Jacks
20 Goblet Squats
05 14 18