LIFT

Max Effort Lower – Back Squat

Opening Weights or Heavy Single – Work up to a heavy single for today or for those doing BaD As work up to your opening weight.

ACCESSORY WORK

Heavy Sled Drag Backwards 4 x 10m

WORKOUT

Performance

4 RFT

10 1 Arm DB OH Lunge 20/15kg

10 TTB

10 Broad Jumps

Fitness

4 RFT

10 1 Arm DB OH Lunge 15/10kg

10 Sit Ups

10 Broad Jumps

MOBILITY MONDAY

The Russian Baby Maker: The Best Hip Stretch You’ve Never Heard Of

The most important thing to know when doing the RBM is that the point is to spread the hips, not the knees. We’re trying to push the proximal ends of the femurs out to the sides, not the distal ends.