Dynamic W/u

Workout:

2×5 wall squat

2×10 bb squat

2×5 goblet squat

4x20m lunge (10m forward/10m backwards)

Then:

Barbell Lunge (alternating legs)

20 reps @ 45#

10 reps @ 95#

10 reps @ 135#

8 reps @ 165#

Then:

Alternating lunge (forward/backward by leg)

1×6 @ 185#

2×6 @ 205#

Then:

4x 30sec on/30sec rest frog jumps

Then:

4x 10 situps + 40 flutter kicks