Week 4 and we DELOAD which means we run low percentages and hold our shapes in the bottom position of the squat . Today we also add a new mobility plan which will cover the whole body over the course of the week starting with the lower extremities today.

Mobility 

3 x 3:00

Banded Ankle/ Calf smash/Feet (plantar surface ball smash)

Strength

Back Squat (tempo)

5 x 40% (3-3-1)

5 x 50% (3-2-x)

5 x 60% (2-1-x)

SS w/ Hip Thruster x 10

WOD

” Jackie ”

Row 1 km

50 Thruster (20/15)

30 Pull Up

For Time.