Red Sky
0-10 Minutes:
4 Rounds: 30 Air Squats | 200M Run
Remaining Time within the 10 Minutes:
Ground to Overhead with a plate @ 45/25
No Run:
200M Walk
100M Jog or Speed Walk
* If you came in on a stretcher and/or can’t walk the 200m please stop and go see a local physical therapist.
Mobility:
Ankle Rocks into Hamstring Stretch.
Barbell Yoga (30s Pause) + 3 Back Squats with speed x 30
Strength: Back Squats
3×10
Modifications:
Squat to a target while getting as low as possible. Range of motion is more important than weight.
Mindset: Keep in mind this is for quality and is not a 10 rep max.