March 14, 2017

A:Warm up
EMOM Warmup:
Min 1: 10-15 Cal Row
Min 2: Run 1 lap
Min 3: 5 Pushups + 10 Air Squats
Min 4: 10 Kettlebell swings + 3 burpees
Repeat 2-4 times

Hip Mobility flow for 5-7 minutes
Thoracic flow for 5-7 minutes

Then begin warming up front squats

B: Front Squat (5x3)
Heavier than last weeks 5x4, but form should be number one thought on your mind.

C: The Admiral  (Time)
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats @ 135/95
20 Box Jumps

*20 Minute time cap
Scale as needed to finish within the time cap.