Warm-up
3 sets
10 Lunge Forward Each Leg
10 Cossack Squats Each Leg
10 Air Squats
5 Squat Jumps
:30 Bottom Squat Hold
1:00 Pigeon Stretch Each Leg
Tempo Back Squat Warm-up
Weightlifting
Back Squat (4×8)
E3MOM for 4 sets
8 Back Squats (70%)
8 High Box Jumps
*Does not need to be a maximal high jump. Focus on soft landing and being explosive.
Metcon
Metcon (Time)
For time:
20 Double DB Front Squats (50/35)
100m Farmer’s Carry
15 Strict Pull-ups (Rx+ 10 Bar MU)
100m Farmer’s Carry
15 Strict Pull-ups (Rx+ 10 Bar MU)
100m Farmer’s Carry
20 Double DB Front Squats
