Posted: July 14, 2014 in Uncategorized

20140713-220145-79305569.jpg American flag picture! Why? Because MURICA!!!

Warm Up
50 jump rope
10 v ups
10 squats
6 rounds
Strength
Pausing Front Squat x 3 1/3/1
EMOTM 10 min
Conditioning
A) front squat x 5 60/35
burpees x 5
AMRAP 6 min
Rest 3 min
B) BW squats x 10
KB swings x 10
AMRAP X 6 min
Put maximum effort into both A & B the goal of today is high intensity output over a short time domain. Try to recover as much as possible between A & B.

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