Warm up:
It’s Squatober – for those who want to play, find your 5 RM back squat then over the month of October, commit 2 days (in addition to CF) each week and train to retest your RM at the end of the month. When you’ve determined your 5 RM weight, take 75% of it and that will be your start weight. Add 10#’s each day thereafter until you retest at the end of the month. Stay healthy and you should see 15-20% increase to your original weight. Good luck!
Warmy+
Tabata, 3 rds. of:
Walking lunges
Decline push ups
Split squats
Side plank holds
Xfit WOD:
4 rounds, for time of:
25 wall balls
25 box jump overs (24/20”)
25 push ups
25 hang cleans (95/65)
Pull up work:
10,8,7,6,6
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