Warm Up:
Run or Row
3 Rounds
10 cossack squats
1 length walking piriformis stretch
10 russian baby makers
1 length pivot squats
10 goblet squats
then
2 Rounds
:30 couch stretch (r/l)
:30 straddle stretch
Strength:
Back Squat
5- 4- 3- 2- 1
(70- 75- 80- 85- 90 %)
WOD:
21- 15- 9
Front Squat (135/95)
Bar facing Burpees