12.15.18

Warmup

6 min AMRAP
20 Double Unders or 40 Singles
8 Walking Lunges Per Leg
4 Walkout to Scap-up

Mobility

Instructor’s Choice x 6 min

Skill

Review the points of performance of the Back Squat to include mechanics and positions of squatting in general.
Then athletes will use 5 min to warmup their Back Squat.

Strength

EMOM x 12
1-2 Back Squats at 70-80%

Metcon

12 min AMRAP
Performance
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
The next round starts back at the 30 Calorie Row
Lifestyle
30 Calorie Row
Then
2 Rounds of:
5 Jumping Pull Ups
10 Push Ups
15 Air Squats
The next round starts back at the 30 Calorie Row
Fitness
30 Calorie Row
Then
2 Rounds of:
5 Ring Rows
10 Knee Hand Release Push Ups
15 Air Squats
The next round starts back at the 30 Calorie Row