Friday- Squat Day

Warm Up

AMRAP 7

20 Double Unders
15 Leg levers
7 jump squats

Strength

Squat

[email protected]%

[email protected]%

Max rep @90%

WOD

AMRAP 15

10 TTB

15 BJ, 20/24

20 Wall Balls 14/20

Extra

5x

9 reps of pull up Progressions
(Chest to Bar/ Regular/ Ring rows/ Banded)

3x

5 Glute/ham raises

10 hip extensions

VOD

So don’t be misled, my dear brothers and sisters. Whatever is good and perfect is a gift coming down to us from God our Father, who created all the lights in the heavens. He never changes or casts a shifting shadow. He chose to give birth to us by giving us his true word. And we, out of all creation, became his prized possession

– James 1:16-18