Warm Up:
3x
20 Kettle Bell Swings
10 Jumping Squats
10 Push Ups
20 Sit Ups

Mobility:
Pain ball on feet
PNF Hamstring
Abductors

MetCon:
21 Low Bar Back Squats*

*The goal here is to go heavy and you have to get all 21 in a row, without putting the bar down. If you don’t get the 21, you simply note the weight and how many you got.

Alan (coach) notes that if you get all 21 the first time you do this, you didn’t do it with enough weight. It’s really more of a mental exercise in terms of pushing yourself to keep getting one more.

First time we did this one, I got 16 in a row at 185 LBs. Today was definitely ‘easier’, even with the extra 5 LBs, because I knew I could get them all. Never underestimate the power of positive thinking!