Warm-up

• 2:00 Row –then– 4 Rounds
  • 0:20 Air Squats
  • 0:10 Squat Hold
  • 0:10 Hollow Hold
  • 0:10 Superman Hold

Strength:

• Back Squat 1×5 at 60% 1RM
• Back Squat 1×5 at 65% 1RM
• Back Squat 1×3 at 70% 1RM
• Back Squat 1×3 at 75% 1RM
• Back Squat 1×2 at 80% 1RM
• Rest as needed between sets.

Stick to the percentages. Work on speed and form, just touching on some back squats today.

METCON

• 3 rounds for time of:
  • Row, 500 m
  • Run, 400 m
  • 30 Toes-to-bars

Scaling Options: Scale to knee to elbows or knee raises as needed, V-Ups could also be a good sub.