Short+Back Squat; Jan. 9-15, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 sec. Deadlift hold below knee

3 Deadlifts

100m Run

Round 1 = 60% Bodyweight; Round 2 = 75% Bodyweight; Round 3 = 90% Bodyweight

Short Conditioning

“Sham”

7 Rounds

11 Deadlifts @ bodyweight

100m Run

Back Squat

8 Min EMOM

5 Back Squats @ 65%

Accessory/Cool Down

10 Min EMOM

Odd: 4 Broad Jumps

Even: 4 Explosive Split Jerks @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching