Warm up:
400m run, 5min amrap: 10 air squats, 10 lunge twists, 5 scap push ups
Strength
5min back squat prep: hit 20 barbell back squats, then set of 10 with load then set of 5 with load then
Back squat: e3mom x 15mins-
back squat x 5(work towards a heavy 5 for the day)
bent over row x 5
WOD
In teams of 2: 100 stoh, 100 burpees over the bar
Mod 1:40/25. Mod 2: 20/15 normal burpees
