Wednesday 7/25/18

Strength: Tempo Back Squat
6 x 4 AHAP @ 6:1:X:1
*start at approx 55% and add ea set as able, sets 4-6 should be TOUGH!
WOD: 10 min AMRAP, score is total reps (30 / round)
10 Alternating front rack lunges (Rx 115/80, RX 95/65, Scaled 45/35)
10 burpee over bar
10 pull ups
Accessory:
Barbell shoulder extensions 4 x 6 with 2 sec hold, use training bar or PVC as needed
30 sec bilateral calf stretch between sets
Banded Marching  or KB front rack march – 2 – 4 min