Friday January 6th, 2017

Warm Up
Front Rack Mobility
General Dynamic Flex

Activation
Booty Bands

Strength
A1) Front Squat HEAVY
3x4
3x3

A2) Carry something heavy (Farmer Carry, Overhead carry, pinch plate carry, baby carry, etc)
6x100m

WOD
1:30 AMRAP Bar Facing Burpee
Rest 1 minute
1:00 AMRAP Bar Facing Burpee
Rest :30
:30 AMRAP Bar Facing Burpee
-Your score is the total amount of burpees completed after the three sets. Above 55 is ninja status :)

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