1. Squat A. 7RM Back Squat or 7 Each leg back Lunges B. 7 RM Front Squat or 7 Each leg front Lunges 2. “The Chief” 5 rounds of:  AMRAP 3 min: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count.

This handsome young man is 60 years young today!! we are doing this workout today in honor of him cause he doesn’t look a day over 31 but more importantly he can kick most 31 year olds butts!! Love ya John thanks for making us better everyday! “31Heroes” Teams of 2, AMRAP 31: 7 Thrusters […]

1. Squats 10×3 Front Squats, across 2. 3 RFT: 75 Double Unders 50 Air Squats 200 meter Run 3. EMOTM x 8 min Odd: 45 sec boat holds Even: 10 ring push ups    

1. Dead Lift 1RM 2. Squat 7×5 Front Squats, across 3. EMOMx 8  Even: 3 Squat Cleans – you choose the weight Odd: 20 Box Jumps (20/24)

You might be wondering….Why all the Squats? Well we’ve said it before and we’ll say it again – squats = strength. To quote the phrase above the Gym throne (toilet) SHUT UP AND SQUAT Enjoy your REST DAY.  Roll out those legs, you will need them tomorrow!