In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Back Squat

Performance and Fitness:

5×2 across @ 70% / RPE 7

Part 2 – Conditioning:

“Basic Bi#@h”

Performance:

AMRAP 20

400m Run

20 Sit Ups

20 Pull ups

20 Air Squats

Fitness:

AMRAP 20

400m Run

20 Sit Ups

20 Pull up progression

20 Air Squats

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