WARM-UP
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Lunges
MIN 2 – 5/5 Staggered Stance Good Mornings + Max Hollow Hold
MIN 3 – :45 Up Down w/ 2s Pause in Push Up Plank
MIN 4 – 10 Empty Barbell Back squat
STRENGTH
6-6-6-6*
Back Squats
*Start Moderate and build to a Moderate-Heavy weight.
WOD
FOR TIME
100m Run
5 Back Squat (55/105)(115/85)
10 Bar Facing Up-Down
200m Run
10 Back Squat
15 Bar Facing Up-Down
400m Run
15 Back Squat
20 Bar Facing Up-Down
800m Run
20 Back Squat
25 Bar Facing Up-Down
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