Double Under practice/work on mobility issues (open your hips/posterior chain!)
10×2 dynamic effort box squats (use ~70% of your 1RM from last week)
-rest 60 seconds between sets-
Dynamic effort means FAST out of the hole, sit for 2 seconds on the box then explode out of the bottom, contracting glutes and hamstrings.
12 minutes, as many rounds as possible:
* 15 situps
* 10 goblet squats (70/52)
* 5 pushups
Post weights used, rounds completed, fun thoughts, etc. to comments.