043014

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

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