January 27, 2017

A: Warm Up

00:00-5:00
Tabata Through:
Mt. Climbers
Jumping Jacks
Situps
Squats

05:00-7:00
As a group, hold a squat work different positions.

7:00-12:00
Front Rack Mobilisation
Ankle Mobilisation

12:00-16:00
Begin warming up front squats and get to a starting weight.

B: Front Squat (7x3)
Every 2 minutes for 14, building.

C: Metcon (Time)

For Time:
21-18-15-12-9-6-3
Burpee Pull-ups
Front Squat @ 95/65

*20 Minute Cap
Scale reps or weight as needed. Beginners can perform Air Squats or Air Squats to a box.