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A. Back squat – 1×5 @ 70%, 1×5 @ 75%, 2×3 @ 80%, 1×3 @ 85%.

B. 3 rounds, not for time:

5 single-leg deadlifts (two hand) – try going heavier than last week, or squeeze out a few more reps at the same weight.

Max effort HS hold.

C. 3 rounds, not for time:

25 GHD hip extensions

20 GHD situps.


I posted this link a while back on our Facebook page, but thought I’d post it here as well. It’s basically a review of scientific literature on deep squats, and how they are indeed NOT bad for your knees, provided they are done properly.


Skipping ropes are in! Come and get them if you ordered one.