Monday, May 3rd

LOFT WOD

Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

Metcon
AMRAP 20
20 Calorie Row
20 Wall Balls
20 Burpees Over the Erg
RX/MRX: 20/14#

LOFT at Home

Accessory
AMRAP x 15
10/10 Weighted Bulgarian Split Squats
20 DB Romanian Deadlifts
10/10 Elevated and Weighted Single Leg Glute Bridges + 30s Hold
10/10 Fire Hydrants + 30s Hold
10/10 Donkey Kicks + 30s Hold at Top

Metcon
AMRAP 20
20 Calorie Row
20 Wall Balls
20 Burpees Over the Erg

Loft Remote: Sub 200m Run or 60 Double Unders

Post WOD
20 Speallers
1:00 Pigeon Stretch/side