Tabata Air Squats
Pigeon Stretch, Couch Stretch – 1 minute each side.
3 Rounds (PVC, Barbell, Barbell) – 5 Jumping Squats, 5 Burpees. Rest 1 minute between.
Back Squats – 8 minutes to build to WOD weight
British Major Birchall was killed by an explosion while on patrol in Basharan, near Lashkar Gah, in Helmand province, Afghanistan. One other soldier was injured in the incident
100 Back Squats
Perform 5 Burpees at the start of each minute.
RX – Body Weight, L2 – 3/4 BW, L1 – 1/2 BW or less *20 min cap
Lower the squat reps and/or burpee reps where needed, Goblet/DB Squats
Foam Roll Quads, Glutes, Back
Choose a weight you can comfortably do 10 Reps and Clean from the floor and choose a burpee quantity you can do in under 15-20 seconds. WOD starts with burpees so use 1st minute to determine your pace.