Warmup
2 min Row

3 sets:

1) split wall rotations 5/side
*https://youtu.be/aiRFXVjg3Ls?si=MmuNZFjNWzFrbapc

2) banded Hip rotations
*https://photos.app.goo.gl/RmJ53pzoYQUoeHPT8

3) https://photos.app.goo.gl/WATwXCcYNRU12mug6

Squat Prep
With an empty barbell perform the following:

2 sets:
3 Good mornings
3 Kang squats
6 back squats
6 jumping back squats

1 REP MAX: Back Squat
BACK SQUAT
WARM UPS : 2-3 SETS @ <50%
REST : 3-5MINS

80 % x 1 reps
90 % x 1 reps
95 % x 1 reps
101 % x 1 reps
105 % x 1 reps
110 % x 1 reps

‼️ MAKE SURE TO LOG YOUR NUMBERS HERE👇🏻OR “BARBELL PRs” UNDER YOUR PROFILE ☝🏻‼️

WOD
10 min AMRAP

200m Run
5 Sit ups
4 push ups
3 Air Squats
2 Burpees
1 Pull up

Cash Out
GOOD MORNINGS
WARM UPS : NO WARM UP
REST : NO REST VALUE

RPE 8 x 3 reps