Great job the last two weeks as both the volume and intensity (thrusters anyone :)) increased as we peaked during weeks 5 & 6 during this cycle. We will de-load a bit this week with the hopes of setting HUGE PR’s the week after the Christmas Holiday.

Also, a very special “Thank You” to all who joined us on Saturday morning. I feel truly blessed to have such a wonderful community at Black Flag Athletics.

Now, on the good stuff – SQUAT DAY!!!!

Warm-Up:
– 2 Min Ride, Row, Run
– 20E Side Lying Add/ Ab
– 10E Static Glute Bridge w/ Leg Extension
– 8E Scorpion

Dynamic Flex:
– Sumo Squat to Stand
– Knee Hug + Quad
– Inchworm + Leg Swing
– A Skip x 2
– Squat Jumps

Strength:
1.) Front Squat: 2×2 @75%, 2x @80%, 2×1 @85%, 3×1 @90%

WOD:
3 Rounds: Every 2 minutes
– 30 Seconds Row Sprint
– 90 Second Easy Row

3:00 Walking Rest

3 Rounds: Every 2 minutes
– 30 Second Row Sprint
– 30 Second Easy Row

Accessory:
1.) KB/DB Bent Over Row: 3 x 12

Recovery:
– Roll Ham/ T-Spine
– Fab Four
– Banded Lat/Low Lat