Warm Up

Three sets of:
250 Meter Row @ easy pace
Banded Good Mornings x 10 reps
Push-Ups x 8 reps
Medball Hamstring Curls x 6 reps

Skill: Hollow/arch practice
1. boxes under rig with hollow practice
2. light band on rig for hollow practice
3. light band used for strict pull up positional practice
Kipping practice
1 arch to hollow lat pull down
1 arch to hollow pulldown into pull-up

Mobility for squats
1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps

Front Squat

Back Squat

don't unload the bar
build load throughout all squats
rest 2:00 between sets
record top load for each of the three squats