WARM UP
A. MOBILITY
- PT Band: Ankle
- Couch Stretch
- Band: Shoulder External Rotation (90/90)
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 4X3 Clean First Pulls – heavy, rest 60 sec.
b. 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

WOD
4 rounds for time:
- Run 400m
- 50 Squats

Notes: Did squats in sets of 40-10, 25-25, 50ub. I was pretty spent after the runs, but try to push harder through the fun, at least the final 400, and push through the squats at the end.