STRENGTH:
Back Squat
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 85% of two rep.
CONDITIONING
EMOM for 12 Min
Min 1: 10 to 15 Knees to Elbow
Min 2: 40 Double Unders
*Pick a rep scheme for knees to elbow that is appropriate for you and gives you around :15 to transition.
CORE/MOBILITY
1 Min Child’s Pose
1 Min Straddle