Warm-up: Partner up and get a med ball – 1 min ball throw mix-up between platforms – 1 min burpee/toss – 1 min ball throw mix-up between platforms
Mobility: Glute smash and floss (BSL pg 300), Banded distraction while changing the orientation of the distraction (pg 305), Wrist openers
Strength: Squat – 20 minutes – use this rep scheme to work to a 3RM: bar-5-3-2-1-3. The last set of 3 is intended to be your 3 rep max and should be around 90% of your 1RM. (Beginners should: bar-5-3-3-3 to work to “heavy” triple).
Then, “Quadzilla” (This is a competitive WOD from CFNE and is a test of your fitness; as such there is an RX today, with options for scaling of course.)
For Time (with a 10 min time cap):
- Run 200m, 4 Front Squats
- Run 200m, 8 Front Squats
- Run 200m, 12 Front Squats
RX = 205/140lb; Scale #1 = 135/95lb, Scale #2 = 95/65lb or less
