PreHab: Monster Walks, Hip Bridges

Warm-up: Squat Variations, Short Runs increasing Intensity

Strength: Back Squat 7×1

WOD: 

RX:

21.15.9
Back Squat @ 55-60%
150m run

Option 1:

21.15.9
Back Squat @ 45-50%
150m run

Option 2:

21.15.9
Back Squat @ 55-60%
150m run