Work Out of the Day

Back Squat (3 sec pause at bottom) 5-5-5-5-5

then, 

“Super 8”

As many reps as possible in 8 minutes of:

8 shuttle sprints, 50m

8 front squats, 135/95lbs

4 shuttle sprints, 50m

4 front squats, 135/95lbs

2 shuttle sprints

2 front squats, 135/95lbs

Post loads and reps to beyond the whiteboard.

Basics

4 rounds for max reps of:

1 minute row for calories

1 minute overhead walking lunge, 20/14lbs

1 minute box jumps, 24/20″

1 minute pushups

1 minute rest

Post reps per round and total reps to beyond the whiteboard.