Talise and Gay
Warm-up: Jog to Lois Lane and back. 2 rounds of 15 Air Squats on the wall, 15 KB Swings, 15 Roll-ups. Dynamic Stretch. 5 Sprints.
Strength: Back Squat
15 min to work up to a Heavy Single
WOD: ATTACK
5 Min Amrap
Buy in: 25/20 Calorie Row
12 Front Squats 95/65
4 Burpee Box Jump overs 24/20
Rest 5 Min
5 Min AMRAP
Buy in: 25/20 cal Row
8 Front squats 115/85
4 Burpee box jump overs
Icing: Seated Straddle 2 min, Saddle 2 min. Pigeon 2 min ES