-Warm Up-
5 minute – Bike/row/ski
Then
4 single arm lateral step ups (each leg)
6 weighted Cossack squats
5 lunges elbow to instep then rotate up
5 jump and land in full squat
-Strength-
BACK SQUAT WK 4
Work up to a heavy single 75-85 % – No Gear-
Then 20 reps
Add 5-10# from last week
-WOD-
AmRaP 9
5 burpees
4 hang squat snatches 95/65
3 ring dips
