WOD = Zercher squat.
10 sets of 2 reps. Experiment with a max weight. The goal ofto day is to work close to your max, where the limiting factor is posture.
Use bands or long sleeves to add comfort to the elbows
Zercher Setup= https://www.youtube.com/watch?v=oM4r590KznU&feature=emb_logo
Zercher Points of performance https://www.youtube.com/watch?v=nwx6Ip7hd3I&feature=emb_title
Front and back scale
Best done barefoot
-30s front scale with one leg into
-30s back scale with the same leg
-switch legs and repeat to complete the round