"Back Squats & Lat Overs"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • High Kicks
  • Quick Feet
  • Lunge
  • Bear Crawl

Then...

1 Min Each Side:

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose

Strength (EMOM For 10 Minutes):

  • 7 Back Squat (135/95/55/35)
  • 10 Lateral Box Overs (16"/20")
    * Scale weight and reps as needed *

Met-Con (4 Rounds):

  • 20 KB Swings (53/35)
  • 12 Goblet Lunges
  • 8 Strict Pull Ups/Lat Pull Downs
    * Use the same KB for Swings & Lunges *

Mobility (NFT):

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
  • Couch Stretch
  • Front Fold
  • Triangle
  • Lateral Hip Opener
  • Foam Roll