MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS
Squat ( Air – Overhead – Front – Back ) – 10 minutes for try your first attempt in each exercise, rest 3 minutes and start.

CONDITIONING
“SQUAT? WICH ONE!”*
Overhead Squat 3-3-2-1-1 reps
Front Squat 3-3-2-1-1 reps
Back Squat 3-3-2-1-1 reps
Increase the load on each set and try to start in next exercise with last one. Compare to 9.11.18