WARM UP
AMRAP 12′
50 Single Unders
20 Good Mornings (bar or PVC)
50 Single Unders
10 Wall Squats
MOBILITY & SKILLS WORK
Squat Therapy – Back Squat
BACK SQUAT LOADING
1 Set
10 Back Squats (barbell)
3 Sets3 Back Squats (increasing load)
1 Sets
5 Back Squats (moderate weight or desired starting weight)
CONDITIONING
“BACK SQUAT”
EMOM Every 2 min x 9 sets
5-3-3-3-1-1-1-1-1
Back Squat
Then:
100 Weighted Sit Ups for time
Beginner Option:
Back squat 5-5-5-5-5
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