5 Minutes bike or row —stretch while you are waiting for others to finish
40 Air squats together at the the front of the room… lets fix these movement patterns. Squat therapy.
Fast review of wall balls.. still seeing some unique versions of wall balls.
Strength- Find a squat rack, pair up, two and 3 people per rack.
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
Warm up with a few sets of empty bar back squats THEN
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90% AS MANY REPS AS POSSIBLE
Wod- 12 Minutes
20 Wall Balls
20 Doubles unders or 40 singles
1 Sled Push