WORKOUT OF THE DAY

Category Archives: Bring a Friend Days

FRI 11.19.21 CASINO NIGHT LIGHTS & CFM LIFT OFF!

By | Bring a Friend Days, Events, WOD, Yoga | No Comments

Tripp

CFM Upcoming Events

Friday, November 19th Casino Night Lights 6-8 pm!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00-8:00p: CASINO NIGHT LIGHTS

Workout of the Day (WOD)

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

And coming Saturday…

Partner WOD
5 Rounds For Time: [30min Cap]

20/16 Cal Row
12 Burpees Over Erg
100m Farmers Carry (35/26’s)*
100m Overhead Carry (35/26’s)*
12 Burpees Over Erg
– Alternate work and rest with a partner.
– *(Rx+ 53/35’s)

Post time for the WOD. Ex: 23:20 Rx+

Saturday Schedule

CFM Lift Off
8:00a: Doors Open
9:00a: Snatch Session
10:30a: Clean & Jerk Session
12:30a: Yoga/Hip Mobility- Michael
1:15p: All Levels CrossFit Pop-Up BAF Day!- Michael

And coming Sunday…

A. AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.

B. EMOM 12:
12 Hip Extension / Good Morning
8 Unweighted Jefferson Curl
12 Weighted Push Ups

C. Coach-Led Stretching
1:00 Calf Stretch / Side
1:00 Standing Quad Stretch / Side
1:00 Standing Crossed Hamstring Stretch / Side

rounds and reps for AMRAP. Ex: 7+153 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 11.18.21 Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

Nicole and Isabelle

#teamworkmakesdreamwork #partnerwods

CFM Upcoming Events

Thursday, November 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)

B. Partner WOD
AMRAP 18:

400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.

Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx

And coming tomorrow…

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p CASINO NIGHT LIGHTS

CFM Olympic Weightlifting Meet

Saturday Schedule

CFM Lift Off
8:00a Doors Open
9:00a Snatch Session
10:30a Clean & Jerk Session
12:30a Yoga
1:15p Pop-up BAF Day!

FRI 10.29.21 CFM Halloween Bash Tonight!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

Neerja

CFM Upcoming Events

Thursday, November 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, November 20th CFM Weightlifting Meet.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!

CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye

Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.

Workout of the Day (WOD)

A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

At Home
A. For Time: [20min cap]

20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

Score time for the WOD. Ex: 16:29 Rx

Kristen and Jennifer

And coming Saturday…

Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!

A. For Time: [15min cap]
Run 1-mile

B. Team WOD
“Shredder Abs”

Halloween inspired!

Post time for the 1-mile run. Ex: 6:52 Rx

Saturday Schedule

10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip

B. Partner WOD
AMRAP 15:

25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups

Score load for pull and dip. Score rounds and reps from AMRAP.
Ex: 95#, 55#, 1+108 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Maya Nenova

FRI 10.22.21 LIFT MOVE WORK Workout

By | Bring a Friend Days, CrossFit Games, Events, Partner WOD, WOD, Yoga | No Comments

Scott
The Joy of Lifting Weights!

CFM Upcoming Events

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

LIFT MOVE WORK
Rx
On a 20:00 Clock

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

And coming Saturday…

A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat

B. Partner Nasty Nancy
5 Rounds For Time: [24min cap] 500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees

Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.

At Home
A. In 12 minutes complete 5 sets of the complex

3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm

B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]

500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.

At Home
B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner

Post total Cals for the 10 rounds. Ex: 189 Rx.

Sunday Schedule

9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

THUR 10.21.21 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, Rowing, WOD | No Comments

#tbt Coach Damon’s Farewell & Karaoke #MikesMicNight #WWDLS

CFM Upcoming Events

Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.

Friday, October 29th CFM Halloween Party! 6-9 pm.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)

B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.

Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″

(Rx+ 36/30-30/24-24/20″)

At Home
A. EMOM 9

Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges

Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx

And coming tomorrow…

LIFT MOVE WORK
Rx
On a 20:00 Clock

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

THUR 09.30.21 Pop Up Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

September Bring-A-Friend Day evening crew!

CFM Upcoming Events

Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- Michael

Invite a friend to join the fun!

Workout of the Day (WOD)

A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

At Home
A. For Rounds & Reps:

AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx

And coming tomorrow…

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

THUR 09.23.21 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

#tbt Stronger together. Coach Damon circling the class up for a Partner WOD!

CFM Upcoming Events

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

Bring-A-Friend Day!
Partner WOD
AMRAP 20

20 Bear Hug Squats (20/15)*
10 Burpees (Partner Bear Hugs Slamball)
25/20 Cal Row
10 Slam Balls Over Target (20/15)* at 7/6ft

*(Rx+ 30/20)

1 partner working at a time. All reps are team total. Partition the rounds and reps anyway. While 1 partner is doing burpees the other partner must bear hug the slamball.

Post rounds and reps for the WOD. Ex: 6+48 Rx

And coming tomorrow…

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:

5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275