Prep
12 min Emom
1.squat Pull downs x 10-15 reps
2.samson stretch x 7-10 reps per leg
3.plank Opposite arm opposite leg lift x 7-10 per side
3.Bent Over Y raises x 10-15 reps

At Home
A.
15min Emom
1.Cyclist Squat x max rep 30 sec
2.Sumo Squat x max rep 30 sec
3.Jump Squat x max rep 30 sec

B.
For time:
21-15-9
Stick / PVC / Barbell Overhead Squat
V-ups
*7min cap

At the Gym
A.
3 Sets
Back Squat x 7, 5, 3 reps
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.
For time:
21-15-9
Pull Ups
Front Squat 115/75
*7min Cap