Lifting + Integrated mobility
A1. Back squat x8 @30X1
A2. Cossack squat x10
Rest 60 seconds
x4
- Hold tempo, same weight each set
- Stand up between reps, as wide as possible
B1. Speed skater squats x5
B2. Natural leg extension x5
Rest 30 seconds
x4
- Be smooth and controlled the entire movement.
Met-con (Lactic endurance)
A. With a running clock…
2 Minutes Ring rows
2 Minutes jumping lunges
2 Minutes Ball slams
2 Minutes Cal row
Post scores to beyond the whiteboard.