Warm UP-

Dynamic and Static Flexibility

Front Squat 5-5-5-5-5

Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM.

3 Rounds for time of:

Run 1km

50 air squats

(1km is from the factory to 13th street to 6th ave to 10th street to the factory)

Cool Down-

Static and Dynamic Flexibility

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