WOD - Monday 2021-01-04


Let’s kick the week off with some squats! Heavy back squats to be precise. We’ll look to warm-up to 80% of our 1rm and perform all 5 sets at or above. The goal is solid, challenging sets of 3 without failure. We’ll finish the session off with some cossack squats and single arm rows.



  • Foam roll quads

  • Foam roll hips

  • Spidermans x 5 ea

  • 3 min. Ankle plate squat


  • Banded monster walks

  • Single leg glute bridges

  • Every 2:30 x 5 sets to build to working weight

  • 10-8-6-4-3 @40-50-60-70%-75%


Back Squats:



3x8 Cossack Squats

3x8 Single Arm Rows


Couch Stretch

Piriformis Stretch

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Telford, PA 18969


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