11.10.14

Warm-up

10 Rds

5 Air Squats

5 Lunges (E/L)

5 Leg Swings (Front/Back)

5 Leg Swings (Side to Side)

Mobility

Anterior Chain/Hip

Strength/Skill

Back Squat 3×10 @ 65%

*This is will be the same percentage as last week… Work on perfection and getting all reps unbroken

METCON

3 RFT:

800m Row

30 Squat Cleans, 95/65

30 Bar Facing Burpees