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

Monster Walks 10x (R/L)

Weightlifting

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

Build up to the % through the Back Squats. Keep good positions.
1-2 (70-75%)
3-4 (80-85%)
5-6 (85-90%)
7-8 (90+-90+%)

Foundations:
Back Squat x3 Moderate weight

Metcon

Metcon (Time)

3 Rounds
20 Wall Balls(20#/14#)
15 Box Jumps (24"/20")
10 Power Cleans (115#/65#)
RX+
Box Jumps (30"/24")
Power Cleans (135#/95#)

Work on keeping a good pace throughout the rounds. Stay with lighter weight and try to go faster with good form.

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