Day 12

Today is the big day! Lots of reps of heavy squats! This week will be tough with both the bench and squat cycles going on, so feel free to take it easy on the WOD's if you feel the need to. Also, splitting up the bench and squat cycles is ideal if you can. It's really however your body feels. Keep protein and caloric intakes high as your body will need it for repair. Stretch a lot too! You'll get the hang of it. Well, here it goes...

Warm-up:
2 Rounds
10 Lunges w/Twist
10 Dislocates
10 Air Squats (Hold in bottom for 5 seconds)
10 Barbell Rollouts

Mobility:
Butterfly Stretch - 1min
Roll Quads - 1min/leg
Shoulder Smash - 1min/shoulder

Squat Cycle:
70% - 4x9

Bench Cycle:
60% + 10lbs from last weeks set - 6x6

WOD:
Tabata (20 seconds of work then 10 seconds of rest for 8 rounds)
Pull-ups
KB Swings

Enjoy! Remember, the order of importance is (Squat cycle > Bench cycle > WOD). Unless you don't care about either cycle and just do the WOD's. Then the WOD is more important. You get the idea.