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