Warm up:
2 min machine
15/side Banded TKES
20 90/90 Switches
20 Alternating Deadbugs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
1RD10 PVC Kang Squats
6/side PVC Lateral Lunges
6/side Pvc Back rack reverse lunge to kick ups
10 Pvc Jumping air squats
Back Squats
Warm up:1x8 @40-50%1RM
1x6 @60% 1RM
Every 2min x 5 sets3 Back Squats at 80-85% (NO MISS REPS)
IF YOU DONT FEEL GOOD 100% 1RM x .9 = Base RM weight
Example 1RM (200 x .9 = 180 1RM for today)180 x .80% = 144
Metcon
EMOM x 14
Min 1: 5 Squat cleans (50-50-60-60-65-70-70%)
Min 2: 2nd Floor Run or 10/8 Cal Bike or 12/10 Cal row Or 50 Sec of work
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