SQUAT'S AND LUNGES

DYNAMIC WARMUP
Run 400m
Mobility
Burgener Warm Up

STRENGTH WOD
Low Bar Back Squat
5 – 5 – 5
For sets across, using 75% of your current 5-rep max

METCON WOD
For time:

• 75 ft. Racked Kettlebell Walking Lunge (24k/16k)
• 3 rounds of:
  • 10 Overhead Squats (115#/75#)
  • 15 Box Jumps (24/20″)
  • 20 Double Unders
• 75 ft. Racked Kettlebell Walking Lunge (24k/16k)

Scaling Options:
No Double Unders? Sub is Tuck Jumps @ 1.5x/reps.
L1) 75 ft Racked Lunge | 3 rounds of 6 OHS, 10 Box Jump, 15 DU | 75 ft Racked Lunge
L2) 75 ft Racked Lunge | 2 rounds of 6 OHS, 10 Box Jump, 15 DU | 75 ft Racked Lunge