Mobility: Hip mobility
Skill Practice Warm Up: Jones Squats
Strength Workout: Back or Box Squat 3-3-3-3-3 (5 sets of 3 reps increasing weight each set)
Super Set: Ring Outs 3 reps with a 3 second hold in between each set of squats.
Metabolic Conditioning Workout: For Time.
Rest 1 Minute
2 min Rest
100m DB farmer carry
10 goblet squats