23 Jun friday

Strength: 4×8 DL about 10 percent heavier than last week

Wod: 9 min AMRAP

10 Front Squat 115/75

12/9 cal Bike

(this will rush tons of lactic acid into the legs so dont forget to use your arms on the assault bike as much as you can as well as steady squats. the weight is something you should definitly be able to do UB just get a big breath at the top of every rep of the squats to flush some of the lactic acid out and try and pick up the bar before you want its only 9 min)