Week 4 of the Swole Cycle. Today we go at 74% of 1 RM. Conditioning piece is a pair of fun couplets needing good grip strength, balance and timing  .

STRENGTH

Every 3 minutes / 5 Rounds

6 Back Squat (74% of 1 RM )

*stay across on all sets

** 15 Single Leg Glute bridges each between sets

WOD

” I am Groot ”

AMRAP 10
10 Pull Ups
20 Ab Mat Sit Ups

@12:00

AMRAP 10
16 DB Front Rack Reverse Lunges (22.5’s/15’s)
32 Double Unders