Monday, 23 Oct 17

1. Warm Up - 12 MInutes

1a. Mobility - 10 Minutes

2. Strength - EMOM x 12

1st - 3 Front Squats

2nd - 5 Back Squats

*Both movements done at 70% of 1RM FS

3. Metcon - 20 Minutes

AMRAP x 20

Buy In: 100 Burpees over the Rower

Row for max distance in time remaining.

*Score is total distance rowed.