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
