Saturday W.O.D.

Warm Up:
Foam Roll - Thoracic-Lumbar-IT Band-Post. Chain(Glutes/Hams/Erectors)
Air Squats x15 *Hold an honest 5 seconds at the bottom of each squat
High Knees x 20yds x2
Butt Kicks x20yds x2
Run Backwards x20yds x2
Light Sprint/Dive Drive x20 yds x5 (1st 6 steps)

NO BANK TODAY

W.O.D.
3 rounds for time of:
400m Run
50 Air Squats (Ball or equivalent height target for depth)

Stay strong!
-Johnny

P.S.  Enjoy the weekend, eat right and BE SAFE!