Monday January 29th

2 Sets, For Quality
1:00 minute Cardio Choice
10 Deep Squat Thoracic Rotations
15 Banded Good Mornings
10 Medball Cleans
5 broad jumps

Squat Waves- We will give you plenty of time to warm up to your first percentage.

Back Squat
Every 2:00 minutes, 9 Total Sets ( 3 Waves) 18:00 minutes
Set 1: 5 Reps @ 77-80-82%
Set 2: 3 Reps @ 80-82-85%
Set 3: 1 Rep @ 82-85-87%
Percentages are all based on your 1-rep max Back Squat.
You can follow along with the set percentages or you’re able to increase upon the loads
from the previous session by 5-10 lb or depending on how you feel today.
Remember, one set will consists of all 9 reps

When performing the back squat, begin by positioning your feet shoulder-width apart
with your toes slightly turned out, establishing a stable base. Place the barbell across
your upper back, avoiding resting it on your neck, and choose between a high or low bar
position based on your comfort and squatting style. Grip the bar just outside your
shoulders, keeping your wrists straight.
Before lifting the bar out of the rack, take a deep breath, brace your core, and stand up
straight with your shoulders back, ensuring the bar is securely resting on your back.
Initiate the squat by pushing your hips back and bending your knees simultaneously,
aiming to lower yourself until your hip crease is below the knee joint.

9:00 minute AMRAP
9 Deadlifts 225/155lb, (102/70kg)
18 Wall Balls 20/14lb, (9/6kg), 10/9ft

Primary Objective: Complete each movement unbroken
Secondary Objective: Complete 6+ Rounds