Back Squat

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Quads and Lower back... upper back if you have time. 

Strength

5/3/1 Back Squat

Basic rotation is week 3 (HEAVY!)

Advanced rotation is week 7 (Deload!)

WOD

Off

Endurance

40 minutes easy or some soccer.