Prep
3 Sets
Quadruped Opposite arm opposite leg lift x 5 per side
Thoracic Twist x 5 per side
Squat Pull down x 10 reps
Kane squat x 5 reps stick/ PVC/ Empty BB

At Home
A.
6 Sets
Split Squat x 10 Per Leg
+
Squat and ¼ x 15 reps
Rest 90 sec

B.
7 Rounds For time:
Sit Ups x 5 reps
Push Up x 7 reps
Squat x 9 reps
Jumping Jacks x 24 reps
*10min cap*

At the Gym
A.
3 Sets
Back Squat x 6,5,3reps
On the 2:30 min Marks
Right into
3 Sets
Front Squat x 5 reps
On the 2:30 min Marks
*Start with light weight and build each set to moderate weight on the last set. Don’t go heavy, we are trying to get our strength back the right way without injury so don’t try to jump back to the weights you were moving before. After the back squats the weight should drop back down to start the first set of front squats.

B.
7 Rounds For time:
Pull up x 5 reps
Push Up x 7 reps
Kettlebell Sumo Deadlift x 9 reps 70/55
Plate Jumps x 24 reps
*12min time cap*