Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week
WOD
Competitive:
As many rounds as possible in 15 minutes
15 back squat (155/125)
20 push-up
25 sit-up
50 cal row
Performance:
As many rounds as possible in 15 minutes
15 back squat (115/75)
20 elevated push-ups
25 sit-up
40 cal row
Lifestyle:
As many rounds as possible in 15 minutes
15 back squat (75/45)
15 elevate push-up
15 sit-up
30 cal row