Warm-up:
Row or Run
Banded hip distraction
15 leg swings
15 squats
10 push ups
15 hollow rocks
Duck walks down
Inch Worms back
warm up back squats to working sets
Strength:
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
WoD:
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.
Mobility:
Roll Posterior
Mash Quads
Mash Traps on racked barbell