191017 - BAMF DAY! (All classes open to the public!)

QOTD - Where would your vacation home be?

WARM UP - Sandbag Partner Relay
Walk
Run
Drag
Pass Off

MOBILIZE - Frog Stretch
Squat Therapy

COACH PREP - Review Squat Form

STRENGTH - Back Squat (Based on 1Rm)
7 @ 60%
4 @ 85%
7 @ 60%
4 @ 85%

WOD - Every 90 Seconds for 12 minutes (8 rounds)
5 Pull Ups
10 Sit Ups
15 Squats
SCORE = Pass/No Pass