Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm
Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs
Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
KB Windmill x 5 ea. side
Walking KB Goblet Hold x 200 ft.
Metcon:
8 Sets:
5 Pull ups
10 Push ups
15 Air Squats
20 Sit ups