Warm up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
10. Slow Jeffersons Curls
20/sec per side single leg wall sit hold
Strength: (10 min )
Deload
1 Set every 2 min
3x8 Back Squats
1 set every 1:30
3x4 Front Squats
Both at RPE 5 or 50%
Metcon:
21-15-9
Deadlifts (225/155)
Single Dumbbell Lateral Step overs
30 Pushups Every set
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