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6/22/23 back squat x 6

Warm up

2 minute bike

10/10 knees over toes split squats

10 good mornings


Strength

Back squat - Heavy 6


Conditioning ABABAC

2 minute time cap

A- 5-4-3-2-1

Strict pull ups

Strict toes 2 bar

Rx+ if you let go of the bar, your count starts over


B-EMOM4

4-3-2-1 Back squats


C-Walking lunge 100 ft 53s/35s


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