RX
AMRAP 20:
200-m run
21/30-cal. row
40 air squats

SCALED
AMRAP 20:
200-m run
15/21-cal. row
25 air squats

DYNAMIC WARM-UP | 9:00
1 set:
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)

1 set:
10 single-leg RDLs (scales)/leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)

1 set:
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)

GROUP SQUAT THERAPY | 8:00
EMOM 4:
2-3 wall squats

MINI-ROUND | 4:00
1 set:
200-m run
8/10-cal row
20 air squats

COOL-DOWN | 10:00
2:00-3:00 to recover before starting the stretching.
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves