Workout of the Day

<p>7s</p><p>Hip halo </p><p>3 Sets:<br>5 Lateral Box Step Ups (each side)<br>5 <a target="_blank" rel="noopener noreferrer" href=" baby makers</a><br>5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p> </p><p>Before wod</p><p>2 Sets<br>1:00 Row (moderate)<br>50 Single Unders<br>10 Hanging Scap Retraction<br>5 Sit to Stand Rope Climb<br>5 Abmat Stick Sit Up</p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Back Squat @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Back Squat @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 10/10 RPE</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">AMRAP 8 Minutes</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40 Crossovers or 40 DU or 80 singles</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Rope Climbs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 GHD Sit Ups or straight leg med ball sit ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest 4 minutes b/t sets-</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Bench Press @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Bench Press @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Bench Press @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Bench Press @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Bench Press @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Bench Press @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Bench Press @ 10/10 RPE</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Deadlift @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Deadlift @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Deadlift @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Deadlift @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Deadlift @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Deadlift @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Deadlift @ 10/10 RPE</span></p>