Warm Up:
Run or Row
3 Rounds
10 scorpions
10 fire hydrants
10 monster walk steps ( forward/backward)
10 goblet squats
then
2 rounds
:30 pigeon stretch (r/l)
:30 straddle stretch
Back Squat:
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90- 95%
max reps @ 80%
Cash Out:
50 walking lunges
50 ghd sit ups