Like a Baby Gator

Strength

HATCH WK2 D1

FITNESS

3 x 3 Tempo Goblet Squats (light to medium load - 3s down, 3s hold, fast up)

3 x 5 Back Squats (RPE 6)

3 x 6 Cossack Squat each side (goblet or DBL suitcase DBs if able)

*rest 90s-2min b/w sets

 

HATCH WK2 D1

Back Squat

1x10 @ 60%

1x8 @ 65%

3x6 @ 70%/75/80

Front Squat

4x5 @ 60/70/75/75

 

MetCon

3 Rounds for Time:

FITNESS

3 Rounds for Time:

21 Push Press 75/55

27 Hanging Knee Raises or MB Sit-ups

 

PERF / COMP

3 Rounds for Time:

21 Push Press 115/75

21 T2B

 

*12min time cap