Primer (as the warm up)
2x
15-20 Banded Good Mornings
15/15 SL Tib Raise
15/15 SL Calf Raise
then
2x
8 SL RDL (L/R)
8 Cossack squat (each side)
8-10 Seated Press/ Turkish Sit Up https://www.google.com/search?client=firefox-b-1-
d&q=seated+press+turkish+sit+up#kpvalbx=_JdXFYq_QKILukvQPu5CO2AY13
Strength
Squat
3x5@65/75/85+
*Complete 5/5 Split Jumps between sets (bodyweight)
***Based off 90% of your 1RM i.e. if 1RM squat is 225, you would base your %’s off of 202.5. On the 3 rd
set, you have the option of doing the 5 designated reps or doing as many reps as you can in one attempt
on that last set.
WOD
3 RFT
10 squat cleans 135/95
10 burpees
Cap: 12 min cap