Warm-up

Ido's Squat Routine

1. Knee Push aways     10-30 reps
2. Hold knee out (static)10-30 secs
3. Sky reaches              10-30 reps
4. Sky reach (static)      10-30 secs
5. Buddha prayer          10-30 reps
6. Squat bows               10-30 reps
7. Squat bows (static)   10-30 secs

Coaches Choice!

Weightlifting

Back Squat (Every 90 Secs for 12 mins (75-85%) 8 Sets)

Build up to the % through the Back Squats. If you were here last week try to
hit more sets at your top weight from last week. If you did that last week...try to hit 5 sets over 75%. Keep good positions.\

Foundations:
Back Squat x5 Light to moderate weight.

Metcon

Metcon (AMRAP - Reps)

6'
10 T2B
15 Box Jump (24"/20")
20 Walking Lunges
*Rest 2 mins
4'
40 Wall Balls (20#/14#)
5 Burpees
RX+
Overhead walking lunges (45#/25#)
WB (30#/20#)

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