Warm-up:
Row or Run
20 Banded Good Mornings
10 inch worm push ups
15 leg swings
Butt kickers down
Spiderman Crawl back
10 scorpions
15 tempo slow squats
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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(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:
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry
Mobility:
Roll Posterior
Mash quads
Couch Stretch