11.12.14

Warm-up

3 RFT

Row 250

15 KB Swings (If your shoulders are sore you can do Russian here)

Mobility

Quads

Strength/Skill

Back Squats 5×5 @ 75%

METCON

“TABATA SOMETHING ELSE”

8 Intervals are pull-ups

8 Intervals are push-ups

8 Intervals are sit-ups

8 Intervals are squats

*Yes this means there are a total of 32 intervals of 20 seconds of work followed by 10 seconds of rest.  There are no rest between movements!!