Thursday - Max back Squat Day

Group warm up:
line drills
Ankle mobility

Strength
Max Back Squat - Start light and work your way up. try to keep it around 5 sets

Metcon:

Complete as many rounds as possible in 14 minutes of:

one time only: 

Calorie Row (One Time Only) (M:50/W:40)

Then in the remaining 14 minutes....

8 Back Squats (50% of Max from above - no racks)

6 Toes to Bar, (L2 knees to elbows, L1 knees to 90)

4 Bar Facing Burpees