<QUOTE OF THE DAY>
"The magic is on the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Greg Glassman -

---WORKOUT OF THE DAY---
*Strength: 1rep Max Back Squat*
1-1-1
(Perform 3-4 warm up sets of 2reps getting progressively heavier before transitioning to the single reps)
Followed By...
*Metabolic Conditioning*
5 RNDS
10 x PushUp Row/Row w/ DB or KB @ 35/25
20 x Stationary Lunges w/ DB or KB @ 35/25
50 x Flutter Kicks

Strength Work: Back Squat 3-3-3-3-3-3 
FOLLOWED
BY...
15min AMRAP of:
5 x
Pullups
10 x Wall Ball Shots @ 20#/14#
15 x Med
ball Twists

5 Rounds
200 meter run
15 back squats
20 situp wall balls
10 pull ups