Friday- ME LB + SL Squat/Bending + Sport Scenario

3 sets not for time

10 Kossack Squats/side

10 Banded X-Walks each direction

+

A. Box Squat to 14” @ 31X1, build to 2RM (focus on sitting back on heels and keeping shins pretty vertical)

B. Back Squat @ 2020 tempo, 3 x 10 reps, rest 2 min **start @ 55% and build off feel

C1. DB Reverse Lunge off 45# Plate, 3 x 10/leg, rest 30 sec b/w legs

C2. Back Extensions @ 20X1, 3 x 20, rest 2 min

+

15 min AMRAP

1st- 7 GH Sit Ups + 20 Double Unders

2nd- 10 Bar-Facing Burpees

3rd- 10 Russian Kb Swings, 70#

A. 265 been treating these like low bar sqt

B. 205, 210, 215

C1. 50#

C2. Done

Metcon

Done