5×5 cossack squats + 5×5 back rack lunges
Can take a look at a cossack squat video here… https://www.youtube.com/watch?v=s10pty4y5Po. We are going for bodyweight for the first few sets, and then start to move into a little bit of weight with a kettlebell when folks start to loosen up. Aiming to get lower and lower with each set.
The back rack lunges are meant for skill, not a heavy load. Focusing on keeping the trunk tight, and driving off the front heel.
10 kb snatches (53/35; left hand)
5 ring rows
10 goblet squats (53/35)
5 parrallette pass-thru push-ups
10 kb snatches (53/35; right hand)