Warm up
2 Minutes of couch stretch per leg then
2:00 of Couch Stretch per side
2 Then Rounds
10 Burpees
20 Double Unders
10 Jump Squats (can use an empty bar, be careful)

Strength
20 Minutes to find a new 5 rep max back squat.
Will you do it? Its been just over a week since your last attempt. Are you more prepared than last time? There’s one way to find out! warm up light with a few high rep sets, then go for it. We wouldn’t expect huge changes in a week physically, this is going to be a mental game.


Weight Vest Wednesday
4 Rounds for time
Run 400m
21 air squats
14 Push ups
7 Pull ups

Accessory work
12 Minutes EMOM (3 rounds)
Minute 1- 6 bent over rows with a KB each arm
Minutes 2- 15 sit ups
Minute 3- 5 single arm kettle clean and push press (see video)