Back Squat
12-9-6

Use the heaviest weight you can for each set.

We will be doing some linear progression work over the coming weeks to keep with some consistency of movement. These have worked well for us in the past and the goal will be to increase loading as reps lower. Take note of the effort. These should not be to failure but they should be tough sets. Adjust loading each set and make sure you are having good, quality work sets here. Use some higher rep build up sets with an empty bar and light weight to get good and warm for this.

THEN –

5 rounds for time of:
Suitcase Lunge, 53/35 lbs, L 25 ft/R 25 ft
25 Kettlebell Swings, 53/35 lbs
Goal: sub 12 mins

This is going to act as a bit of our accessory lower body work for the day while still getting in our conditioning. The suitcase lunge should have you focusing on resisting rotating or slouching to one side while completing the carry. Swings are a tough higher rep but the loading is moderate so you should be thinking of doing these unbroken, no less than 2 sets on any round, if you want to push the pace here. Lots of glutes in this workout!

Stretch
For quality:
3×6 Eccentric Stiff Legged Deadlifts, 6 secs lowering, regular return
Static Lying Leg Crossover Stretch
:90 seconds/side
Pigeon Pose
:60-:90 seconds/side

Post Work
1x:
1-2min per side True Hip Stretch
1-2min per side Hurdler Stretch