A. Warm-Up:
– 500m row
– Dynamic stretching
– Accumulate 1 minute L-sit Knees above hips
 
B. MWOD:
Practice splits; right, left and center. Hold each for 1 min. Rotate through 2x.
 
C. WOD:
Back Squat –
5-5-5-5-5
 
*Note: Increase weight across each set. Ensure full depth is reached, hip crease below the knee. Maintain a good lumbar curve, keep your weight on your heels, and drive with your hips.
 
D. Post-WOD Recovery:
Foam Roll Quads