MOBILITY & WARM UP
EMOM 3′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 3′
:30 Single Unders
:30 Alternate Lunges
Then
On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
SKILLS & SPECIFIC WARM UP
Back Squat
BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“HEAVY DAY BACK SQUAT”*
9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10
