TUESDAY (08 MAR 16)

Warm-up:
-2-3 Min Active
-3-5 Min Mobility:
    -Hip Mobility
    -Back & Core Stretching.


STRENGTH / SKILL (Back Squat)

-Warm-up to about 40% of 3RM
Then
5 Sets x 4 Reps.  (Keep rest between 2 & 3 Min).


Then
2-3 Min: Mobility.


WOD

FOR TIME:
50 x Sit-Up Buy-In (Use ab-mat if you have one)

Then
11 Rounds of
5 x Back Squat (Use 50% 1RM)
10 x Push-Ups

Cash Out with:
50 x Sit-ups.

*The workout starts and finishes with 50 x Sit-ups.  Between the sit-ups you complete 11 rounds of back squats and push-ups.  Be careful you do not compromise form & make sure you roll our your hamstrings after...you will be sore.


*Post loads and times in comments.