Warm-up:
Run or row
15 leg swings
15 squats
Inch worms down
Butt kicks back
Banded hip distraction
High knees down
Broad jump back
Strength:
Every two minutes, for 12 minutes (6 sets)…
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
WoD:
For time:
50 Wall Ball Shots (20/14#)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
Mobility:
Mash quads
Couch stretch