SQUAT DAY TESTING!!! Well Fam, we have made to end of this six week cycle and now it’s time to get a NEW 1 RM!

Warm-Up fully and make sure you build up to your new 1RM MAX SQUAT!

Warm-Up:
Roll out Quad, Ham, IT, Glute
10 Air Squats
500m Row
10 Air Squats

Dynamic Flex:
– Side Lying Windmill
– Sumo Squat to Stand
– Inchworm
– Leg Swing Lunge w/ Lateral Flexion
– Squat Jumps

STRENGTH:
20 min to find 1 RM
Back Squat: 5x@50%, 5x@60%, 3x@70%, 2x@80%, 1x@85%, 1x@90%, 1x@95% 1x@???

Plus:
10 Min ALT EMOM:
– 3 Strict Press @ 65%
Plus: – 5 RDL @ 50% of Deadlift

CORE:
3 Min EMOM:
– KB Windmill: 2xE

Partner WOD:
4 Rounds of:
– 400m Run (500m Row)
– 3 Hang Power Clean 135/95
– 2 Alternating Reverse Lunge 135/95
– 1 Push Jerk 135/95

Recovery:
– Banded Ham Hip
– Banded Lat
– Pec in Rig
– Lax Ball Foot