Monday

CrossFit

squat therapy

Warm-up (No Measure)

3 rds

wall squats x 20

reverse hyper or kbs x 20

3 rds

sumo stance goblet sq or banded hip squat (slingshot) x 20

glute bridge x 20

Weightlifting

30 minutes total:

5-8 minutes to build up to working weight

10-14 minutes for accesories

Back Squat (4 x 6 @ 65%)

Good Mornings (3 x 10)

super set w/ 10 strict t2b

Back rack lunge (3 x 10)

super set w/ 10 x ghd hip extensions wtd

conditioning

Metcon (Calories)

16 minute alternanting partner emom:

200 meter row
200 meter sprint, alternate partners every minute on the minute for 16 minutes