Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
Choose weakest back squat based on balance of hamstring to quad strength. If you can front squat >85% of back squat, you are quad dominant and should use low-bar back squat. If you front squat <85% of back squat, you are hamstring dominant and should use high-bar back squat.
75% x 5
80% x 5
85% x 5+
WOD:
2 Minute Tabata Intervals:
Russian KB Swings
Reverse Walking Lunges with Dumbbell
KB Upright One-Handed Row
Box Step-ups with KB
Abmat Situps
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