Warmup
3 min on bike or row
then,
10 air squats +
alt lunges down jog back
10 air squats + side to side down jog back
10 air squats + duck walk down jog back
Skill Work
9 min emom
Back Squats
3 each min @ 75% 1rm
build to 75 % by set 45
Back Squats
3 each min @ 75% 1rm
build to 75 % by set 45
WOD
4RFT
20 cal row
10 hspu
20 weighted sit ups
20 cal row
10 hspu
20 weighted sit ups
