Warm Up

Shoulder Mobility
Hip opening
Shuffle-scissorx2
Butt-kick-high kneesx2
Sit-up + burpee x 10

 
Strength

1 X 7 Back Squat 60%ME
1 X 5 Back Squat 70%
1 X 3 Back Squat 85%
1 X 1 Back Squat Max Effort AHAP
1 X 1 Back Squat Max Effort AHAP
1 X 1 Back Squat Max Effort AHAP
Conditioning

CF.2015.08.03 PERFORMANCE/ FITNESS
10 min AMRAP
Even: Pull up
Odd: Push up

 

LITE
scale as needed