Warm-up
200m run
10-1 mini band lateral walk
20 Air squats
20 Glute bridge ups
:30 Btm squat hold
200m run
then..,
10 cossack squats
10 lizards
2x
then..,
10 Empty bar back squats
-build to 75%
then…
Every 2min x 6
8 Back squats
@80.85.90.100%+. Use your 10RM
them..,
EMOM12
Min 1: 15 wall balls
Min 2: 35 du
Min 3: 15 Front squats
Min 4: rest
@15min
For time
30 Front squats
100 du/180s
30 wall balls
300m row/ski
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