10 Scorpion Stretches - 5 Push Ups - 10 Air Squats - Then
3-4 Warm Up Sets on BS - starting with empty bar
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Strength: Back Squat - You don't have to max out here but last two sets should be heavy - These percentages are a guideline
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100
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WOD: 15 Min AMRAP
19 Wall Balls - 14/10 L1, 20/14 L2/L3
12/10 Calorie Assault Bike
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Extra Credit: Dimel Deadlift - 1 x 50 Reps
*1 set unbroken light weight - stop at knee - flex hard - stand tall - these suck