05-09-2017

Warm-up:
10 Straight leg swings per leg
10 Jumping Lunges each leg
10 Lateral Lunges
Back Squat with barbell 5 sec hold at the bottom 


Strength:
20  rep series back squat
minus 55lbs off 5 rep max
OR Repeat your last fail 20 rep


Metcon:
For Time:
Run, 200m
30 Bench Press, 1/2 body weight
Run, 400m
20 Bench Press
Run, 800m
10 Bench Press