Thrusday

Warm up:

Tabata abs 12 rounds total of KTE’s and ab mat situps. Rotate
between the two each time for a total of 6 sets of each.

Stretch:

Back squats 5 sets of 5 and go HEAVY, increasing weight each
set.
or
Go light on the squats and do 7 sets of 15 reps

W.O.D:
10 box step ups with barbell, Rx 95lb/63lb
10 burpees with lateral jump over parallette pipe
4 rounds for time: