MOBILITY & WARM UP

10′ Banded Stretch Arounds Trouble Area;

then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks 
Station 3 – :50s Warrior Squats 
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings+5 Back Squat (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP 

Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat

CONDITIONING 

Back Squat 5-5-5-5-5 from 70% to 85%
Lift every 2 minutes