-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