Warm-up

Strength:

It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress.

Every 2min x 10min

Tempo Back Squat @ 32X1 3-3-2-2-2, then rest 2min and complete one set of:

Back Squats (no tempo) x 3 reps

Increase across the sets as long as you are holding the exact tempo.

Conditioning:

Front Squat 2-4-6-8-10-12 135/95

*Perform 12 Toes to Bar after each set of squats

Or

Front Squat 2-4-6-8-10-12

*Perform 12 Hanging Knee Raises after each set of squats

Finish:

2 sets for Quality

IYTW’s No weight, focus on the correct activation, standing, slightly bent over