1 Warm up / mobilise
2. Skills
The Squat
https://www.youtube.com/watch?v=WOLyHSIsPk0
3. Buy-in
Tabata - Bottom Position Squat
8 rounds of 20 second Squats and 10 seconds rest
The start position for all of the squats is the bottom of the squat. The 10 secs rest will also be in the bottom of the squat position
4. WOD
5 RFT
400m Run
21 x Sit-up
21 x Back Extension
5. Recovery