Thursday Group Strength and Conditioning

Back Squat for load: 5×5 at 80% 1RM


Notes that this weight should feel challenging but not too heavy at 5 reps. Good movement is priority


WOD 2= 20 min EMOM (or as much as possible in remaining time)

Minute 1- 4 Strict Chest to Ring Pull-ups (add weight as you progress according to ability)

Minute 2- 40sec weighted plank hold (place plate on back)

Minute 3- 40sec weighted wall sit (put a plate in your lap)

Minute 4- 40sec D-ball hug


*you pick weight, all movements need to be performed with quality


Sharing is Caring!