Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Wall Sit
Glute Bridge
Alt. Knee Over Toes Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Bear Hug Squats

Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Every 2 minute on the minute x 5 rounds

Back Squat x 5 reps buidling weight each set

Ever 1 minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM

* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

5 Rounds for Time

COMPETITIVE

20 KB Swings (50/35)
15 KB Goblet Squats (50/35)
250 meter Row

PERFORMANCE

20 KB Swings (35/25)
15 KB Goblet Squats (35/25)
250 meter Row

LIFESTYLE

20 KB Swings
15 KB Goblet Squats
250 meter Row