Strength
Back squat
1. warmup
2. EMOM 10 min
65% at 3 reps with a 3 sec pause.
MetCon
A. 5 min AMRAP
Wallballs 20/14
B. 10 min AMRAP
15 push-ups
15 kb swings 53/35
Score is total # of reps
Mobility
Roll through posterior chain 2 min
Stretch quads 2 min/side
Squat therapy for 10 min
