1. Warm up/mobilize
2. Strength
Monthly Challenge
Then
Core
3 rounds
10 x hollow rock
20 sec plank hold, middle
20 sec plank hold, left
20 sec plank hold, right
20 sec bridge hold
30 sec flutter kicks
3. Skill
Back Squat
4. WOD
Back Squat medley
10 x 30% 1RM
10 x 40% 1RM
10 x 50% 1 RM
10 x 60% 1RM
Then max reps at 60% 1RM
5. Recovery