Friday 12-14

warm up
10min jump rope- start with singles working to a max rep attempt at DUs

strength
back squat 3×5 adding weight from last time
you may do 2 additional sets of as warm up. these should be VERY light!

functional fitness
5×5 back squat adding weight if form is solid

strength endurance
1×21 heavier than last time

functional fitness
using 60% of your heaviest set from above
every 90s for 6min complete 4 reps

conditioning
9min AMRAP
10 wall balls(20/14)
20 push ups
30 sit ups

functional fitness
5 rounds, rest 90s between rounds
10 wall balls(14/10)
10 push ups
10 sit ups

stretch
death stretch
wall straddle
calves