-Warm Up-
Row or bike 3 min
Then…
2 rounds
10 Samson walking lunges
10 kossack squats holding a light weight
5 lateral step ups each side
5 Dumbell or plate squat press out
Bottom of a squat hold- Load a bar to 30% 1RM back squat/front squat. Accumulate 1 minute at the bottom of the squat.
5 eccentric ankle dorsiflexion hold for a 3 count at the bottom of each rep
-WOD-
Back Squat
2-4–6-8-10
3-4 minutes rest between sets
*no belts *no sleeves *no lifting shoes
