Warm-Up / Skills

3 min Zone 1
Bear Crawl 50′
Lunge Complex
10 Wall Squat
10 Leg Swing
10 Back Ext.

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Strength

Exercise: Back Squat
Reps: 5@40%, 5@50%, 5@60%
Comment: wave2 week4 add 10lb to week4

Strength

Exercise: Deadlift
Reps: 5@40%, %@50%, 5@60%

Metcon

10 min AMRAP
10 Wallball 20/14lb
10 DU
100m Run
This should not be dome at 100%.
This is deload so shoot for
about 60-70% today.

Result Type: AMRAP