Most Recent Benchmark was FRAN on Aug 23,2017 (426 days ago)

Tuesday May 1,2018

Squats 4


Time
Warm Up
404
Empty bar:
2RDS
10 back squats
10 front squats
8 good mornings

Strength
Back Squats  
1x8 65%, 70%
1x6 80%, 85%

Front Squats
1x5 70%, 75%, 80%, 85%
Superset with goblet lunges 55/35

WOD
12 min EMOM
5 Deadlift (use last squat weight)
5 Goblet hip thrusters (hip bridges) 55/35
*squeeze glutes tight at top of bridge*

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