Warm up: Squat Potato
Strength: TEST – Max Effort Back Squats
Rx Load – Body Weight (M) / 70% Body Weight (F)
Scaled – 50% Body Weight (M) / 35% Body Weight (F)
WOD: 10 min AMRAP
50 Russian Swings (70/53)
50 Box Step ups (24/20)
Accessory: 3 x 30 sec ea
Banded bridges (30 reps)
Seated hamstring stretch
Notes: Max effort back squat test is intended as an endurance test.
Athletes may scale if Rx weight (their own body weight) exceeds 70% of
their max. Athletes may use safetly pins, spotters, or drop, but MUST
have a plan for a missed rep.