Backsquats AND...

Warm Up:

200 m forward run, 100 m backward run, 100 m skipping, full body rotations (wrists, arms, hips, ankles) , cossack stretch, 10 walking high knee lunges, 10 air squats

Buy in:

Warm Up Backsquat to 5RM

Strength:

Backsquat

5-1-10-1-5

WOD:

3 Rounds for time:

400 m Run

15 Ball Slams 20/15#

20 L-Raises

Cash out:

10 Renegade Rows

All workouts will be scaled to your individual fitness level.