Warm up
3 rounds
12 Cossack squats
12 sky reaches each side
12 Buddha prayers
Strength
Work to heavy triple back squat
Must be heavier than work weight!
Wod
Every 5 minutes for 30 minutes
5 back squats
10 burpees
30 Russian swings
Warm up
3 rounds
12 Cossack squats
12 sky reaches each side
12 Buddha prayers
Strength
Work to heavy triple back squat
Must be heavier than work weight!
Wod
Every 5 minutes for 30 minutes
5 back squats
10 burpees
30 Russian swings