1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats

1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps

1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats

For load:
EMOM 10:
2 back squats

For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.

Intermediate: 105/155
Beginner: 65/95 & 200m run

2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg