Friday 1-11

TEST WEEK day 5

warm up
row 500m or 2min airdyne
spend 5min working hip mobility
finish with 10 air squats with a 5 second hold in the bottom position

TEST 5
Back Squat- you have 20min to find a 1RM squat. Recommended rep scheme is 5-3-1-1-1-1 until time or failure.

functional fitness
You may attempt a 1RM as long as form is good. If you have any doubts, work sets of 5 adding weight.

recovery
complete at 75% perceived effort

3x
10 wall balls(20/14)
10 KB swings(55/35)
10 knees to elbows
rest 6min

stretch
wall straddle
figure 4
downward dog