FRIDAY

A GROUP WARM UP (on the whiteboard)

B MOBILITY (On the whiteboard)

C SKILL

Overhead squat

We are going to dial in on technique, mechanics and range of motion

C METCON

“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg 
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg 
Max Calorie Row

*** Your score is total calories for each amrap.

2018 OPEN ATHLETES