Meet upstairs at 1610 hours.
Warmup:
PVC warm up
10 laps of the center loop
5 minutes of opening the hips. Get into the bottom of the squat. Use the bands. Get ready to squat deep.
Strength:
15 minutes to a 3 rep max of Front Squat
MetCon:
4 rounds of :
1 minute rowing
1 minute of KBS
1 minute of situps
(Brian math: that's 12 minutes, not matter how you slice it. Geoff is the math supervisor.)
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