1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

2 Rounds:

5 x Infant Squats

10 x Lying Straight Leg Raises

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50% of back squat 1-rep max

6 x Back Squat @60% of back squat 1-rep max

4 x Back Squat @70% of back squat 1-rep max

3) Murph Post-Test #3:

10 minute time block to reach Back Squat 3-rep max

—1 minute rest/weight change—

Max Front Squats @70% of heaviest weight from above

4) MetCon:

5 Rounds

20 x Single Arm KB Swings

20 x Lateral Hops over KB

5 x Wall Walks

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

Beginner: 26/18, Lateral Line Hops, 45 degree wall walks

Intermediate: 35/26, Lateral Line Hops, 3 full wall walks

Advanced: 53/35

Sport: 70/53