Make sure your squats are always below parallel!
Warm-up
Choice!
Skill
Rope Climbs
Weightlifting
5 RM Front Squat
Metabolic Conditioning
Competitive
5 RFT
400m Run
10 OH Squat (95/75)
10 OH Lunges
Intermediate
5 RFT
400m Run
10 OH Squat (75/55)
10 OH Lunges
Intro
5 RFT
400m Run
10 OH Squat
10 OH Lunges
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