"Back Squat"

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Gym hours for the rest of the week are as follows: Wed - Normal Hours, Thurs - 9-11 a.m., Fri - Closed, Sat - Normal Hours

Warm Up (NFT):

3 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Lunge

Then...

3 Rounds:

  • 50 Jump Rope
  • 20 Mountain Climbers on Sliders

Then...

  • Couch Stretch (1 min. per side)
  • Spiderman Complex

Strength (3 x 8):

  • Back Squat
    * 70% of 1RM *
    * Focus on getting to depth *

Met-Con (7 Rounds):

  • 7 Wall Balls (20#/14#)
  • 7 Pull Ups (KIP or Jump)
  • 7 Box Jumps (24"/20")

Cash Out (Tabata):

8 Rounds:

  • Farmers Carry - AHAP (20 sec.)
  • Rest (10 sec.)
  • Rope Slams (20 sec.)
  • Rest (10 sec.)

Mobility (NFT):

  • Couch Stretch
  • Banded Hip Distraction
  • Foam Roll