PreHab: Glute Activation, Pallof Press

Warm-up: Row/Bike, Squat Variations

Strength: 5×3 Front Squats

WOD:

Rx: EMOM for 10mins
O: 15-20 cals
E: 12-15 F. Squat @ 65-70%

Rx+: EMOM for 10mins
O: 17-20 cals
E: 12-15 F. Squat @ 70-75%

Option 1: EMOM for 10mins
O: 12-17 cals
E: 15-17 F. Squat @ 55-60%

Option 2: EMOM for 10mins
O: 10-15 cals
E: 12-15 F. Squat @ moderate weight