Warm Up
3 rounds
1:00 row or bike
10 pike on box- shoulder taps (5 each side)
15 second L-Sit hang on bar

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD
‘Squat Fest’
the goal is to increase weight each set across the 15 sets
OHS 5-5-5-5-5
Front squat 3-3-3-3-3
Back squat 1-1-1-1-1
example: 100/110/120/130/140 OHS
150/160/170/180/190 FS
200/210/220/230/240 BS