WOD 1 = Front squat
5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5
*perform a set every 3:00 for the 9 sets.
**the first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.
3 rounds not for time
– DB split squats 10 reps each side https://www.youtube.com/watch?v=3evOOHpMEI8
Wait 45 seconds between each leg. Adjust weight as needed
3 rounds not for time
-DB side bends 20 reps each side. https://www.youtube.com/watch?v=dL9ZzqtQI5c
Wait 45 seconds between each side. Adjust weight as needed