WARM UP
Row or Ride for 5 Min
Dynamic Stretch with bands
5 Sprints
STRENGTH
Today is a heavy back squat day. You are looking for a 2 rep max in the back squat. Warm up with an empty bar or light weight with several reps before you begin.
After each set complete 4 air squats and rest. Start relatively heavy and end heavy.
Back Squat
(8)3
(6) 3
(4) 3
2(4)
Score is heaviest set of 2
ICING
Skill work with any time remaining
KOT Tib Raises
Roll out with foam roller