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Components

Warm Up 4

Back Squat

Metcon

The Cell Gym 05.03.16

Strength

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+

*Remember these % are off of your training max. (Training Max = 1RM X 90%)

Back Squat (75% X 5)

Back Squat

Back Squat (85% X 3)

Back Squat

Back Squat (95% X 1+)

Back Squat

Metcon

Metcon (AMRAP - Rounds)

Complete as many rounds as possible in 10 minutes of:
50 double-unders
10 back squats 135/75# (RX+155/85#)

Cool Down

spend some time stretching, rolling, smashing

Want to see some of these movements in action? Check out our .