05.01.2023

Primer- 2 sets with light to moderate DB or KB
1. 8 each side split squats
2. 8 each side posted RDL- put foot on the wall
3. 8 each side eccentric calf raises
4. 8 each side Cossack squats
 
 
 
Strength
Wendler week 4 cycle 2
Deload 
deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

 
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of 
4 pull ups
8 push ups
12 air squats