Wednesday 1.19.2022

Back Squat – Week 1
Track A
4 @ 50% of 1RM
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Max Reps (6-10) @ 80%

–OR–

Track B
10 Reps Moderate
10 Reps Heavy
10 Reps Heavier

Pull-up + Push-up – Week 1
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups
Track A
4 Sets
20-30 Unbroken Band Assisted

Track B
3 Sets
5-10 Reps @ Hardest Progression

Tomorrow’s Forecast:
Bike – Kettlebell Swings – Run – Sit-ups – Row

Recovery of the Week:
The Wellness Challenge is in full swing! As part of the challenge we need to complete 10 minutes of stretching, foam rolling or yoga. Here is a great 15 minutes yoga routine to get you through the day.