Monday-Squat
Warmup-3 RNFT
25 ft Spiderman Lunges
10 Box Squats (Start w/bar and increase over 3 rounds)
A) Strength: Box Squats
10×3@65%
*Approx 1 min rest *Speed work
B) Conditioning: For Time
100 Air Squats
10 Pull ups
75 Air Squats
15 Pull ups
50 Air Squats
20 Pull ups
25 Air Squats
25 Pull ups
*18 min cap
C) Accessory: Posterior Chain
GHD HIp Ext 3×10-15
Banded Good Morning 3×25