WARM UP
5:00 hip and ankle mobility
5:00 isometric air squat hold (active position)
SKILL
Back squat
5 x 7
*Warm up to working weight and hold for all 5 sets.
WORKOUT OF THE DAY
15:00 AMRAP:
5 x 20 meter shuttle run
1 bar muscle up
*Add 1 bar muscle up each round. Score total work (each 20m shuttle is worth 2 reps).