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!
-Monster walks with the bands
10(L/R)
10(Forward/Back)

Weightlifting

Back Squat (2 Reps Every 90 secs for 12' (8 sets))

Build up to the % through the Back Squats. Keep good positions.
1-2 (75-80%)
3-4 (80-85%)
5-6 (85-90%)
7-8 (90-90+)%

Foundations:
Back Squat x4 Moderate weight

Metcon

Metcon (AMRAP - Rounds and Reps)

8'
15 Thrusters (95#/65#)
12 burpees
10 Box Jumps (24"/20")

Scale as needed. Challenge yourself!

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