Tuesday July 13th

20 A-Frame Toe Touches
800m Run
20 Leg Swings (Front to Back)
10 Empty Bar Good Mornings
20 Legs Swings (Side to Side)
10 Empty bar back squat

3 sets of 10 Backsquats
You are not working towards 10 rep max. all 3 sets after your warm up weight should be performed at a moderately heavy set of 10. Think 70-80 percent.. something you would be worried about missing if it was 15 reps at that weight

Wod- Grunt work
14 Minute Amrap
100 M farmer carry 70/50
10 Burpees