Workout of the Day Friday 01.20.2017

The above photo demonstrates last weeks highly technical partner selection process.

Warm up:

Tabata
Leap frogs
Under the bridges

Mobility:

1. T-spine smash  4
2. Batman hip opener  4

Strength:

Back squat; build, then 3x 3 (across, AHAP)

Conditioning:

Partner AMRAP 10:00, .30 on/off:
3 Burpee pull ups
7 Goblet squats (AHAP)
10 Overhead walking lunges (45/25)