Warm up
3 Minutes Machines
Then 3 Rounds
7 Airsquats with a 2 second hold at the bottom
10 banded glute steps each way
5 Burpee broad jumps

Start building to your first set of 5 for the back squats. We’re building to a heavy set of 5 today.
Then
Every 3:00 minutes, 5 Sets
5 Back Squats
Start @ 70% and increase to a 5 Rep Max (or close)

Prioritize bracing your midline and generating tension throughout your body. Take a
deep, breath before each repetition. For those who need to scale the
squat today, consider using a box squat to alleviate stress on the knees and lower
back. Alternatively, you can explore other unilateral modifications such as Bulgarian
split squats, weighted step-ups, or similar exercises if lower back concerns arise

Wod (do not do more than 20-30 ghds if you havent done them in awhile)
16:00 EMOM
Minute 1: 10 Front Rack Reverse Lunges, For Load
Minute 2: 15 GHD Sit-ups (or sit ups BE CAREFUL on Ghd)
Minute 3: 50 Double Unders or 30 Crossover Singles
Minute 4: Rest

This workout is meant to be a specific strength conditioning / accessory piece that will
allow athletes to really tackle some accessory single leg strength work while also
targeting some practice on GHD’s and Jump Rope. By slowing things down and having
these movements in the loading and rep scheme as prescribed, we can really work to
increase strength work and specific practice on these movements.