4
Jan
01/05/2015
BK Fit Studios – 01/05/2015
OPEN YOU’RE HIPS FOR BETTER SQUATTING
Strength
Week1: Back Squat (3 x 5 across)
Warm up5 reps @ 40% of 1RM
5 reps @ 50% of 1RM
3 reps @ 60% of 1RM Working sets
5 reps @ 65% of 1RM
5 reps @ 65% of 1RM
5 reps @ 65% of 1RM (Rest 3 -5 min between each working set)
WOD (AMRAP – Rounds)
EMOM 2 Burpees & “Death By Wall Ball”
2 Burpees – 02 Wall Balls (20/14)
2 Burpees – 04 Wall Balls (20/14)
2 Burpees – 06 Wall Balls (20/14)
2 Burpees – 08 Wall Balls (20/14)
and so on for 10 rounds
There will be a cash-out penalty.
(Athlete needs to meet standards: below parallel and ball above target line (not below, not chucked into the air. Hit above the line. Be honest: no rep yourself. We will no rep you if we see it. Fair warning.)