STRENGTH
Back Squat
3 x 10+

FOR QUALITY
3 Rounds
Heavy Sled Push + Pull
12 DB Curls
12 DB Cross Hammer Curls
12 DB Lateral Raises
12 DB Upright Rows

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 7-7.5/10 effort for your three working sets of ten rep back squats. Reps seven through ten should feel spicy! Focus on keeping an upright torso, and leading with your chest from the bottom. On the final set, do as many reps as possible! Record your weight.

Then, it’s a straight up shoulder pump session! Complete a sled push and pull with 3 to 4, 25 pound plates on it. Then with moderate to heavy dumbbells complete twelve alternating curls (six per side with palms facing up.) You can use the same weight, or change it up, for the cross body hammer curls (again alternating.) For the lateral raises you’ll need to decrease the db weight (these can be done simultaneously), and you may be able to go back to a heavier set of dumbbells for the upright rows. Perform the three rounds for quality not speed. Record your weights.

Post Weights to Comments. Compare Scores HERE.