Warm Up
Row 250m on your own
As a class:
3 sets, 5 reps at Tempo 3321
Air Squats
Push Ups

Foundational Movement*
Air Squat
• Feet shoulder width apart
• Hips back
• Butt down
• Weight on your heels
• Chest up

How to safely bail from a backsquat

Strength*
Back Squat: E2MOM, 5 sets, 3 reps

*Squat therapy for new folks/immature squats

WOD*
Run 200m

21-15-9
Air Squat
Push Up
Ring Row

Run 200m

*RX Plus only if technique is good
(hips below parallel while lumbar is maintained): Goblet Squat, Burpee and Pull Ups