-Warm Up-

 

Row or bike 3 min

 

Then...

2 rounds

10 Samson walking lunges

 

10 kossack squats holding a light weight

 

5 lateral step ups each side

 

5 Dumbell or plate squat press out

 

Bottom of a squat hold- Load a bar to 30% 1RM back squat/front squat.  Accumulate 1 minute at the bottom of the squat.

 

5 eccentric ankle dorsiflexion hold for a 3 count at the bottom of each rep

 

 

-WOD-

 

Back Squat

 

2-4–6-8-10

 

3-4 minutes rest between sets

 

*no belts *no sleeves *no lifting shoes