Wednesday

Lift

20 Minutes to find max back squat. Same as yesterday, try not to do a ton of volume leading up to your max. Maybe do a few sets of 5, then a few at 3 , then singles, taking plenty of rest between. 

wod:

10 Minute Amrap

10 Overhead plate lunges 45/25

10 Push ups 

10 Box jumps 24/20

 

Post wod core:

5 sets of 12 second L- hold, either on paralettes, K.b.'s or hanging from a pull up bar.