WOD

Warm Up:
5 Min on Airdyne Bike
Mobilize: Hamstrings, Quads, Back, Hips, Ankles

Midline:

3 Sets of Strict Knees to Elbows Maximum Efforts. (Rest 45 Seconds between Sets)




Strength:

Deadlift

Find a 3 Rep Max for the day (Rest 3 Min Maximum between Attempts)

Accessory Lifts

 Note: Check your log for the loads you used earlier in the week. If your feeling good at 5-10lb to your accessory lift. Otherwise use the same loads. Just a reminder the reps performed should be difficult for you to complete every set. You are here to progress so make your reps count.

1. Leg extension 4x12
2. Leg Curls 4x12
3. Good Mornings 4x12
4. Overhead Squats 4x12
5. Seated Close Grip Row 4x12


Conditioning

Every Minute on the Minute
5 Front Squats 45lb Barbell
5 Back Squats 45lb Barbell
6 Front Rack Lunges 45lb Barbell

*NOTE* Continue This pattern until the lifts cannot be completed within the minute.