Backsquat + Triplet

Warmup

  • Quad Stretch
  • Knee to Chest
  • Solider Kicks
  • Knuckle Drags
  • Side Lunge
  • Cradle Stretch
  • Walking Samson
  • Walking Spidermans
  • Walkouts
  • 3 Air Squats + Broad Jump
  • High Knees
  • Butt Kickers

If you have a Crossover Symmetry system, do the shoulder and hip activation program

Strength

Backsquat – 5 rounds of 3 reps

WOD

  • 30-25-20-15-10
    • Calorie Bike
    • Russian Kettlebell Swings (70/53)
    • 25m weight sled push (or sub 10m Shuttle Sprints)