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

WORKOUT OF THE DAY