Friday

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We are starting the second cycle of the Max Effort Black Box Monday & Fridays. The lifts for this month are Back Squat, Bench Press & Deadlift. We will also have some KB alternatives in the mix.

WU
B-Ball
Review of Back Squat 

8 Mins to work up to a Heavy/Challenging set of 5

WOD

Barbell Back Squat 5-5-5-5
Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

or

KB Alternative
5 sets of  Max Reps KB Front Squats (AHASP)
1 Set at the top of every 3 minutes (0,3,6,9,12)

then

Teams of 4… 20 Min Row Relay
1 Min All Out intervals on the row x 5 per person

* I know we said no team stuff on M-W-F but really this is more about the rest and recovery needed to maintain high output.

Cooldown
2 Flat Loops with Row Team.

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