Back Squat Warm Up (No Measure)
3:00 Jog
10″ soleus stretches each side with foot against wall
10″ lunge stretches for the ankle each side
5-10 gentle knee rotations
5-10 reps of loading the ankle in a supported squat
Rig Posterior hip stretch for 5 breaths 10-15″
5-10″ adductor stretches each side
5 reps 90/90 stretch each side
5 push up jumps into bottom of squat
5 toe touch to squat
https://themovementfix.com/back-squat-warm-up/Metcon (Weight)
3 Supersets:
10-8-6 Back Squats
5-5-5 Front Squats
Metcon (Time)
For Time:
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Push Presses (95/65)
20 Lateral Barbell Burpees
20 Thrusters (95/65)
