Speed Squats
EMOM x 6
Back Squat x 3 reps @~50% These are LIGHT and FAST
*focus on speed out of the bottom
Accessory
A) 2x I would run EMOM style to keep class on track/time
10/10 Poliquin step ups
10 cyclist squat
:30/:30 side pillar rotation
B) 2x EMOM style, coaches discretion
10 plate pick ups
3/3 Spider-Man lunge + rotation
6 rower pike ups
WOD
6/6 db step ups
10/10 foot elevated SL glute bridge
6 hanging straight leg raise (no kipping), scale is hanging knee raise with L sit leg lowering
3 sets for load