WODconnect

Friday chicken legs Strength

Warm up
Reps
20-10-5-3

Back squat
3*3
@80%

Accessory
Paused back squat
1.1.1
.= 3 sec pause at bottom

Paused zombie squat
1.1.1
.= 3 sec pause at bottom

Barbell RDL
Reps
10-5-5-5
@RPE 7-8

2 km row
Include one 100 m sprint and one 200 m sprint