3 min of air squats progressing from slow, deep controlled squats to explosive, jumping air squats.
Speed Back Squats:
*Minimal rest is needed here i.e. 30-45 seconds is enough.
Stiff Leg Deadlift
4x5 Heavy (heavy means it’s really hard to do, but not going for a 5rm)
*Find a weight and use it across all 5 sets
Metcon (No Measure)
2 Rounds for time:
Max reps Banded Russian KB swing in 2 minutes
50m Single arm KB farmer walk AHAP
*Must walk slow and controlled, focusing on keeping hips square, shoulders engaged.