-Warm Up-


2 rounds


10 kossack squats

8 eccentric ankle dorsiflexion

5 lateral step ups

8 single arm russian swings

20 sec table top


-Strength-


Front Squat*


5-5-5-5-5


*super set with 

Single leg deadlifts (10 on each leg)

  • elevate back foot on 12-18 inch plates
  • Front shin should be vertical during the entire rep


-WOD-


EMOTM 10


12 Russian Kettle bell swings 70/53

12 air squats

(Complete both in the same minute)


Comp athletes can shoot for 14/14 reps