-Warm Up-


1 minute pigeon pose (each side)

1 minute frog pose (each side)


Then AmRaP 6


:30 bike

5 Russian KBs

5 bent over rows

10 goblet Cossack squats

 

 

-Strength/Skill-


20 minutes


Tempo Back Squats


3 seconds down

0 at the bottom

1 at the top

5x5

Back Squat @60-70% of 1RM


-Rest 2:00 b/t Sets-


*Note - this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.


-WOD-

4 RFT


15 minute cap


200m Run

20/15 Cal Bike

12 Strict Pull-ups