February 5, 2017

A:Warm Up
00:00-15:00
800m Jog
20m High Knees
20m Butt Kicks
20m Walking lunges
20 Air Squats
10 Burpees

15:00-20:00
Ankle Mobility
Squat/Hip Mobility

20:00-27:00
12 Back Squats with EB
10m Duck Walk
9 Back Squats @ 50%
10m Bear Crawl
6 Back Squats @ 60-70%
10m Crab Walk
3 Back Squats @ 65-75%
10m Broad Jump
Add starting weight and get ready!

B: Back Squat (7x3)
Every 2 minutes for 14, perform 3 back squats. Should be tough but not a max.

C: Metcon (Time)

100 Double Under Buy in, then,
3 Rounds for time:
10 Box Jumps
20 Hand Release Pushups
30 Overhead plate lunges
-Then: 100 Double Under Cash Out.

​45/25 for the weighted lunges. Scale as needed.