Warm-up:
Run or Row
15 Leg Swings
15 Matrix turns
Spiderman Crawl Down
Inch Worms Back
15 Slow tempo squats
Banded Hip Distraction
Warm-up squat to working set
Strength:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.
WoD:
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs
immediately followed by…
Run 800 Meters
Mobility:
Roll Posterior
Mash Quads
Mash Triceps on racked barbell collar
Mash Achilles/Calves