1.) PreHab/ Flex
– 4 Direction Banded Moster Walk (band around feet):
– Wall SLide
– A Skip x 2
– Butt Kicks x 2
– Inverted Toe Touch fwd/bwd

2.) Prep:
– Squatted MB Pass (in a circle of 8, sit in a squat and pass the Med Ball around the circle): 2 x 40 Reps (one set Right/ One set Left) – Fastest team wins – Losing team does 10 burpees

3.) Squat Review: Dumping the bar.

4.) Strength:
Back Squat:
Warm Up: 5x@ 50%/ 3x@60%/ 2x@70%
Working Sets: 7 x 1 @80+%

* Start at 80% and keep adding weight. A miss counts as a rep, if you miss a weight, stay at that weight until you complete the rep before adding more weight.

* Rest = 2:30-3:00 b/t sets

*The Working Sets should be heavy and hard*

5.) BONUS:
5 Rounds For Time
– 8 Bench Press @ 155
– 10 Strict Pull Ups

6.) Recovery: Coaches Choice