Warm Up:
Run or Row
then
walking lunge with twist
10 goblet squats with pause at bottom
10 cossack squats
10 goblet squats with pause at bottom
walking lunge with twist
5 mins hip mobilty
Strength:
Back Squat Test 1rm
5 @ 75%
3 @ 85%
1 @ 95%
1 @ 101%
1 @ +
WOD:
100 Walking Lunges Front Rack KB (53/35)
** 5 Burpees EMOM –start with burpees