Strength:
Back Squat
3×5
Increase weight each set, resting 90 seconds between sets
WOD:
“Annie”
50-40-30-20-10
Double Unders
AbMat Situps
Mobility:
Barbell Calf Smash, Ankle Mobility with a KB
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×6 @ 70%
1×6 @ 80%
1×3 @ 90%
1×2 @ 95%
2. Front Squat
1×5 @ 65%
1×4 @ 75%
2×4 @ 80%
3. Weighted Pull Up 3×8 / 3x Max Effort Strict Pull Up
4. Metcon as RX