Warmup
-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can
-10 side to side squat
-10 deep lunges
-10 pike squat
-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE
-10 jumping deck squat or single leg deck squat
-10 goblet squat
-10 weighted cossack squat
-10 jump lunges
-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM
-10 bottom-up pistols
-1 min plate goblet rock
https://www.youtube.com/watch?v=pCEpcIo-O4I 0:46-3:25 Use hip bounce and ankle flexion according to mobility
-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.
https://www.youtube.com/watch?v=pCEpcIo-O4I 3:26-5:00
WOD: back squat increase weight each set as possible
– 2 x 5 reps Tempo = 3s down, 3s in the bottom. Fix posture before focusing on depth
-2 x 5 reps Tempo = 3s in the bottom and explode up
-3 x 5 reps Tempo = 3s in the bottom of the first rep
Then
-90s rocking table stretch
-4 sets of 10 bicep curls with barbell or plate. Pick a weight you can do unbroken, rest as needed, increase load as needed. Keep elbows close to side of body