Back progression + Run WOD

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

The v-up starts laying on your back on the ground then proceeding to come up onto your bum bringing your legs up trying to keep them as straight as possible and touching your feet with your hands creating a v with your body.

Start facing the line your jumping over drop down into a full chest to the floor burpee jumping your feet up or stepping up then with two feet take off jumping over the line for 1 rep completed.

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.