Warm up(0:00-10:00)
:30 sec slow row
:30 sec walking spiderman

:30 sec mod row
:30 sec walking samson

:30 sec fast row
:30 sec inchworm

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min pigeon pose

Pointers(15:00-20:00)
Back squat-range of motion, chest high
Double unders-wrist in front, controlled bound
Prep: 10 small hop singles, big hop singles, double taps, double or single unders

Strength(20)
Week 1 back squat cycle
3x5

Metcon(8)
"Leg Stand"

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Opt(12)
5x5 back+hip ext
1600m walk/run
5x100m hill sprint

Finisher
30 w raise
60 alt sit up
1:00 min quad stretch per