Warm-up:
Row 500m or run 400
Straight leg bear crawl down
Broad jumps burpees back
10 push ups
10 GHD sit-ups
15 squats
Duck walks down
Samson lunges back
Warm up back squats
Strength:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…One set of…
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
WoD:
Teams of 2:
Relay style, one partner at a time…
21 – 15 – 9:
Thruster (95/65)
Box Jump (24/20)
After each partner completes the first couplet…
21 – 15 – 9:
Row for Calories
Lateral Barbell Burpees
Mobility:
Mash quads
Mash calves/Achilles
Roll posterior