Zercher Squat (Weight) 5 sets of 3 building to a heavy set of 3
If you dont want to do zercher squat just do 5 sets of 3 back squats to a heavy set of 3
Metcon (Checkmark)
3 sets 20 Step back lunges R1 L2 with Double DB 10 Double DB RDL 3 sets 10 R 10 L one legged squats to a bench or box with or without weight
