Back Squat

5×3 followed by… 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest PureFit: Tabata:  (2 min per exercise) Plank KBS Wallsit Press (PVC/ KB/Dumbell)   Mobility WOD:

1. Anterior and Posterior Ankle mobilization- best down before back squat. Place ankle in band.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on banded knee. Rock back and forth, in and out while not allowing arch of foot to collapse. Repeat on same leg facing towards rack. 1 min each position. Repeat on other side
2. Couch stretch
3. Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall medial to armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots. 2 min each side