Warm-up: 10 minutes

• 2:00 Row
• 5 Air Squats
• 5 Squat Jumps
• 1:00 Ski or Row
• 10 DB strict press (each arm, light DB)
• 200m Jog
• 20 Lunges (bw)
• 10 PVC Pass Throughs

Strength/SKill: Back Squats

• Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
• Build up to a heavy single for the day. This should be around 90% 1RM.

Metcon: EMOM

• 3 Back Squats, 70% 1RM
• Every 1 min for 10 mins.