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12
Oct

Warm-up

2 rounds of
200 m row
10 hip extensions
10 deck squats
10 step ups

Then,

2 rounds
30 Second Russian Twist
30 Second oblique stretch per side
30 Second L-sit

Then,

Back squat 5 reps @ 65%-75% and 5 or more @ 85%
Whatever weight you have been able to hit a set of five with, attempt to knock out more reps…  Next time we back squat, we’ll be switching the rep count to 3’s.

Then,

2 rounds of
10 Wall balls
10 Box jumps
10 Calorie row
10 Ring rows or pull-ups
Set up your stations to allow quick transitions between movements 

Finisher,
2 rounds
10 cossack squats
30 sec lat/upper back mobility.

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