A. MOBILITY
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
https://youtu.be/ot1uqBS2v-QScoring: Not Scored
B. Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxMScoring: Not Scored
C. Squat
Every 2 minutes x 5 rounds
8 Back Squat (60-70%)
https://www.youtube.com/watch?v=QmZAiBqPvZwScoring: Not Scored
D. METCON
30-20-10
Back Squat
Box Step
*400 Meter Run after each rounds
***Please pick the weight that you can control
RX: BWScoring: Not Scored