WARM-UP
3 rounds
5 cal row
5 back squats (barbells)
5 walking lunges
then: hip mobility + ankle mobility
STRENGTH
Back squat finid a heavy single in 10 min –
then: EMOM X 5 – 2 back squats @ 80% x 30×0 tempo
WOD
20 lunge steps KB right front rack (53/35)
21 Cal Row
20 lunge steps KB left front rack
18 Cal Row
10 lunge steps KB right front rack
15 Cal Row
10 lunge steps KB left front rack
