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.
