Warm Up
Run 400m

Then 2 Rounds
:30 on/:10 Off
-Hollow Rocks
-Plate Ground to Overhead
-Overhead Lunges

Mobility: squat


1️⃣Quadruped Rockback – get on all fours with a wide stance, sink back into deep hip flexion, stretching your groin and glute muscles.⁣⁣
2️⃣Ankle Prying – get down into a squat, lean to one side and push the knee forward while keeping the heel down, stretching the lower calf region.⁣⁣
3️⃣Foam Roller T-Spine – get down on the ground in a supine position with a foam roller placed underneath the upper back and your hands behind your head. Use your thoracic extensors to arch the upper back over the foam roller.⁣⁣
4️⃣Ankle Rocking – from a kneeling position in a deep lunge, push the knee forward while keeping the heel down, striving to feel the stretch in the lower calf area.⁣⁣
5️⃣Squat Adductor – get down into the bottom of a squat and use your elbows to push your knees outward, stretching the inner thigh muscles.⁣⁣ ⁣⁣
Do 3 rounds of 6 reps of each of these then proceed to your squat workout.⁣⁣

Skill: stamina squats- week 7
Every 2:30 for 6 sets (15:00)
3 front squats + 6 back squats @70-85% 1RM front squat

10:00 AMRAP
10 push press 115/80 95/65
10 burpees
10 DB step ups 35/20
10 barbell bent over rows 115/80 95/65