"Back Skwats"

Warm Up (3 Rounds):

20 Sec. Each Move

  • High Knee
  • Butt Kick
  • Standing K-2-E
  • Push Up
  • Russian Twist
  • Mountain Climber
     

then...

  • Bottom of Squat Hold (1 Min.)
  • Spiderman Complex

Strength (3 x 8):

  • Back Squat

*2 sets of 10 warm up reps with a bar*
*Work up to a heavy set of 8*
*Do all 3 sets at the same weight*

Met-Con (5 Rounds):

  • 10 Goblet Walking Lunges (5/5)
  • 10 DB Snatch (5/5)
  • 100m Sprint
    *Walk back for rest and continue next round*