Wednesday November 22, 2017

Warm Up
:30 go's
Jumping Jacks
Side Lunge
Active Spiderman
Air Squats
Active Sampson
Cossack Squats
Push up to down dog
+
Empty Bar Warm Up
+
Booty Bands

Mobility
1 min in the bottom of a squat

Strength
Back Squat 
5x3

WOD
8 Rounds
:20 Empty Bar Back Squats
:10 Rest
:20 Max Double Unders/ Single Unders
:10 Rest