DYNAMIC WARM-UP
1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)

1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)

1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)

GROUP SQUAT THERAPY
EMOM 4:
2-3 wall squats

MINI-ROUND
1 set:
200-m run
8/10-cal row
20 air squats

RX & INTERMEDIATE

AMRAP 20:
200-m run
21/30-cal. row
40 air squats

BEGINNER

AMRAP 20:
200-m run
15/21-cal. row
25 air squats

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves