Squat & Run

Warmup

400m run or row

2 rounds

10 Trunk twists

5 pull ups

10 Good mornings

5 Box Jumps

Mobility

Roll your upper back and lax ball on the traps.

Strength

5/3/1 Back Squat

Basic rotation is week 2

Advanced rotation is week 6

WOD

Off

Endurance

Run 1 mile at a "cruising pace." Then 10 short steep hill repeats (TC hill works great if you're on campus.) Recover on the way down. Then either 1 more mile or soccer. If you do the mile try to hit the pace you ran earlier (it will be harder).