Monday 10/17

WARM UP
Every 1:30 for 6:00
5 Burpees
10 LIGHT DB Front Squats
:15 Bike Sprint

:10 STRENGTH
Coach LEAD AS A CLASS
2×5
Empty Bar Back Squats, Hold one second at the bottom

THEN
30 MINUTES FOR THE FOLLOWING
Back Squats
4×6
Set 1: Light-Moderate, 50-60%
Set 2: Moderate – Heavy
Set 3: AHAP (~75-85%)
Set 4: Moderate Weight (aka end on a good-looking set)

*Squat Tips*
Expansion of the torso

:45 WOD

AMRAP 4 Minutes

 600/550m Row

Max Lateral Burpees over Rower in remaining time

TARGET SCORE: :90 of burpees or 15+ reps

TIPS 

Keep row under 2:15

:55 COOL DOWN

Pigeon

Couch