The Secrets Behind Programming the 307

Weekly Warmup
Do anything for 5 mins to get your heart rate up and start a sweat.
Spend another 5 mins working on a skill that is a weakness.
Spend the rest of time on mobility.

Strength
3x10 Overhead Squats

WOD
Tabata - 4 mins at each station (:20/:10 for 8 rounds)
Slam Balls
Row Cals
HOD Pushups
Air Squats with a shorty band
*Rest 1 min between stations
**Quality over quantity today. Make sure all reps are full range and powerful.

REC
Accumulate 3 min of dead hang from the pullup bar