A: WoD: For Load Back squat, 5 x 5  (wk1)

• This is the start of a program. Trust in the process & follow our guidance.
• Today start at 70% of your 1RM (base this off of the recent CF Total or last weeks Back Sq WoD).
• Use the same load across all working sets. Do NOT keep adding load per set.
• Rest as needed between sets.

. B: For Load . Front Squat, 3 x 5

• Take your Back Squat number & Men reduce it by 20 or 25kg. Women reduce it by 15 or 20kg.
• These are meant as "Drop-Sets" so should feel very doable. NOT rough going at all.
• Same load across all three sets.
• Rest just 60-90 secs between sets

. Post all loads  to Beyond The Whiteboard.

Coach Anneka is back on the Rooftop Of Dreams!!

She'll be taking Friday mornings at 6:45am & 7:30am.

Get yourself in to welcome her back to the fold!

pic credit: Ross Forte.