Monday - 1/14/2019

Warm Up:

10 Burpees
Mini Band Squat Warm Up
Warm Up Back Squat:
10-9-8, ascending
Warm Up Front Squat:
7-6-5, ascending
Warm Up OH Squat:
4-3-2-1, ascending

 

“Free Willy” - Fitness

3 RFT
9 Back Squat (75/55)
9 Burpees
6 Front Squat (75/55)
6 Burpees
3 OH Squat (75/55)
3 Burpees

“Free Willy” - Performance

3 RFT
9 Back Squat (115/80)
9 Burpees
6 Front Squat (115/80)
6 Burpees
3 OH Squat (115/80)
3 Burpees