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Training for Thursday, October 4th

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Warm Up
Group Circle
3 Rounds
5 Bar Kips
5 Push Ups
10 Hollow Rocks
10 Air Squats

Strength Endurance Work
Back Squats
Perform an unbroken set of 20 reps every 5:00 for 3 Rounds
*Working set #1 @ 50% of 1 rep max, with the goal being to increase each set.  May not re-rack the weight until all 20 reps are done.

Workout of the Day
On a 10:00 Clock
800m Run Buy in then AMRAP
5 Toes to Bar
10 Push Ups
15 Sit Ups

Cardio CrossFit (7am, 12pm, 6pm)
25:00 AMRAP
5 Toes to Bar
10 Push Ups
15 Sit Ups
*20 Back Squats @ 50% of 1-Rep Max every 5:00, starting @ 0:00

Cool Down
Quads: Foam Roll + Couch Stretch each leg
Chest: Lacrosse Ball Massage + Door Frame Stretch each side
Abs: Up facing dog and/or standing overhead reach stretches