WOD

Vanguard today!!!

Warm up
empty barbell squats going into bottom position slowly
3 sets 10 walking lunges (slow and deliberate)
3 sets 10 air squats hold for 3 seconds in down position
3 sets 10 push ups

Strength
3 sets of 10 heavy back squats

WOD
5 minute AMRAP
5 T2B
10 DUs (30 SUs)
rest 3
5 minute AMRAP
10 walking lunges
15 burpees
rest 3
5 minute AMRAP
20 jumping lunges
10 HR push ups