Warmup
3 Rounds-
100m Run
10 Therapy Squats
10 Roll Back to Straddle
10 Spiderman Lunges
Coach’s Warmup (5)
Hips, knees, ankles warmup (coach’s choice)
A. 1 Rep Max Back Squat
B. Accessory Work *The primary goal of today is to test your 1RM back squat, do not rush your squats to make it through the accessory work
3 Rounds not for time-
20 GHD Sit-ups
15 Back Extensions
10 Strict Toes to Bar
