CB squat warm up

SQUAT WARM UP
200 YARD RUN
ARM/LEG SWINGS FOR 20-30 SEC EACH
200M HARD BIKE
30 BANDED GOOD MORNINGS
20/20 SINGLE LEG GLUTE BRIDGES
 12 OHS WITH BARBELL 3300

MOBILITY (all these movement will be performed in bottom squat position)
1. KNEE PUSHES 10-20 per side
2. sky reaches 10-20 per side *grab ankle with opposite hand while performing movement

Metcon (Time)

100 back squats  @ 95/135
every time you break the set 8/10 ski erg cals