10.17.2018 Back Squats + AMRAP

Warm Up:

2 Sets

200m Run

10L/10R Single-Leg Hip Bridge 

6/6 Samson Stretch

10 Air Squats

 :30R / :30L Pigeon Pose

STRENGTH:

3 Sets

Back Squat x 6-8 reps @ 60% of 1rm ( :03 down into the bottom - pause for :02 in bottom then aggressively stand up)

Rest 60 seconds Between Sets

METCON:

10:00 AMRAP

5/5 Dumbbell Snatch or KB Snatch 55/35

10 Wall Ball Shots 20/14

15 Kettlebell Swings 55/35