Group Warm up
Group Mobility
Strength
5×5 Front squat – rest 2/3:00 minutes between sets. Build throughout the five sets to a heavy set for the day.
WOD ( Workout of the Day )
"Retest" *compare score from 12/7/16
4 Rounds:
2:00 AMRAP of burpees
*Rest 2:00 after each round.
First round should be at a 90-95% effort! Try to stay within +/- 5 reps for the remaining three rounds. Note each effort, score is total number of burpees.
EXTRA: 2:00 each leg quad smash.
