Anthony & Danielle 141006

Warm-up:
Red Band Squat and Shuffle
Thin Band - Pass Thrus/Pull-Aparts/Push-ups/Thrusters/Good Mornings
Red Band Squats

Part 1: Squat Big

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55% 135/80

Set 2 – 5 reps @ 65% 160/90

Set 3 – 3 reps @ 75% 185/95

Set 4 – 2 reps @ 85% 210/100

Set 5 – 2 reps @ 85% 210/100

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 60% 150/90

Part 2: Conditioning

12 Min Clock, 4 Movements

First Movement

Minute 0-1: KBS

Minute 1-2: Max Distance A.D.

Minute 2-3: Rest

With a continuous running clock complete with remaining movements:

Burpee Box Jump Overs (Burpees to a box)

Wall Balls

TTB