Warm Up AMRAP 4
10 Air Squat
1 lane Rot. Lunges
15 sec Arch Hold
15 sec Hollow Hold
Mobility 2 min each
Back Rack Position
Ankle Mobility
Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
12 @ 70%
11 @ 65%
10 @ 65%
Cool Down EMOMx5
5 Slow Motion Air Squat (3-5-3)