Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge
Core Activation AMRAP 5
10 Plank ↔ Push Up Position
10 Window Wiper
10 Goblet Squat
Specific Warm Up E3MO3M
Back Squat
15 @ (empty bar)
14 @ 30 – 40%
13 @ 50 – 60%
Strength E4MO4M
Back Squats
12 @ 70%
11 @ 65%
10 @ 60%
Cool Down
5 min @ very low intensity
Air Bike OR
Row OR
Run