Warm Up:
3 Rounds
10 scorpions
10 russian baby makers
10 cossack squats
then
2 Rounds
:30 couch stretch (r/l)
:30 goblet squat hold
Strength:
Back Squat
5 @ 70- 75%
3 @ 75- 80%
1 @ 80- 85%
5 @ 75- 80%
3 @ 80- 85%
1 @ 85- 90%
Cash Out:
3 x 10 upright rows
3 x 10 barbell hip raises