-Warm Up-
High knees
Butt kickers
Backwards toe walk
Side shuffle
400m run
With a empty barbell
2x
3 back rack lunges each leg
5 good mornings + back Squat
5 pause back squats (3-5 seconds)
-Strength-
Back Squat
Work up to a heavy single 75-80%
Then
20 reps
- adding 5-10# from last week
- No GEAR
-WOD-
AmRaP 10
9 Thruster
7 burpee bar hops
5 T2B