Back Squats, Shoulders, & Metcon

Warm-Up:

200m Run/Row

Resistance Band Chest/Shoulder Mobility

15 Stability Ball Lower Leg Raises

15 Stability Ball Alt Arm & Leg Raises

Then,

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)

Then,

Warm-up sets of progressively heavier back squats. 3-4 sets of 3-4 reps


Complete sections in order, as written


Section 1: Back Squats & Shoulders

Option 1 > 3 Months

Complete AHAP (As Heavy As Safely Possible) sets of:

8-6-4 Back Squats

8-8-8 BB Push Press

Complete all sets of one exercise before beginning sets of another. Rest 2-3 minutes between sets


Option 2 < 3 Months

Complete AHAP (As Heavy As Safely Possible) sets of:

8-6-4 Back Squats

8-8-8 BB Push Press

Complete all sets of one exercise before beginning sets of another. Rest 2-3 minutes between sets


Option 3 < 1 Month

Complete sets (with extra attention to form) of:

8-8-8 Back Squats 45/65

8-8-8 BB Push Press 25/45

Complete all sets of one exercise before beginning sets of another. Rest 2-3 minutes between sets


Section 2: Metcon

Option 1 > 3 Months

EMOM (Every Minute on the Minute) for 10 Minutes complete:

8-10 DB Thrusters 15/20


Option 2 < 3 Months

EMOM (Every Minute on the Minute) for 8-10 Minutes complete:

6-8 DB Thrusters 10/15


Option 3 < 1 Month