Warm-up: 5min, roll out and freestyle mobilization

2 Rounds:

  • 10-15 wall squats [3030]
  • 4-6 Turkish Get-ups/side
  • 15-20 band external rotation

Movement Prep:

  • 10 Groiner Circles/side/direction

Strength: NEW Q's - Back Squat 3 x 5 - rest 3 mins (add 5-10lbs more than last time) OLD Q's - Back Squat 4 x 4-6 - rest 3mins

Metcon: As Many Rounds as Possible in 7 mins:

  • 6 Overhead Squats @ 60%
  • 8 Burpees

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