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

Weightlifting

Back Squat ((4 Reps) Every 90 Secs for 9 mins (6 sets))

0,1:30,3:00,4:30,6:00,7:30 (Moderate-Heavy)
Stay Tight and Active!

Metcon

Metcon (AMRAP - Rounds and Reps)

12'
3 Thrusters (75#/55#)
3 Box overs (24"/20")
3 Russian KB Swings (70#/53#)
6 Thrusters (75#/55#)
6 Box overs (24"/20")
6 Russian KB Swings (70#/53#)
9 Thrusters (75#/55#)
9 Box overs (24"/20")
9 Russian KB Swings (70#/53#)
...ect.
Rx+
Thrusters (95#/65#)

Recommend the weight light because you will be doing a lot of reps over the 12 min AMRAP. Pace yourself.
Score: The full previous round you made it past+ Reps

Example score: Round of 27+35
*Finished the full set of 27 and (30 Thrusters+5 Boxovers)

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