WU: Double alternating Tabata Jump Rope (Double or singles)/Sprint (Carry your rope when you run!), 25 Air Squats, Samson Stretch
BACK SQUATS
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
then,
10 min AMRAP:
- 10 Gob Squats
- 10 Box Jumps
- 15 GHDs
Rest 1 min., then,
5 min AMRAP:
- 6 Gob Squats
- 6 Box Jumps
- 9 GHDs
