1. Movement Prep/Activation
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups

2. Strength
10-12 Minutes Heavy Single Back Squat

3. Workout Prep
1 set:
3 Back Squats
3 Push Ups

21-15-9

Cals Bike

Thrusters, 95/ 65 | 75/55

RX
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.

RX+(comp)

Back Squats (155/105)
12 Push Ups after each set

Max Unbroken Pull-Ups

RX+

Bar Muscle Ups

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Seconds Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.