a) WARM UP:

Run 400m while carrying a wall ball.

  • At the 100m point, drop the ball and do 15 air squats.
  • At the 200m point, 15 med ball cleans.
  • At the 300m point, do 15 pushups.
  • Right before coming in, perform 15 burpees.

Then,

Inside, perform 3 rounds of:

  • 10 hollow rocks
  • 10 supermans

b) STRENGTH:

  • 20 min to establish 1 RM Back Squat

c) WOD:

12 min AMRAP:

  • 8 HSPUs
  • 10 Pull ups
  • 12 Full Squat Box Jump (24/20) (full squat before you jump)
d) ACCESSORY WORK:

  • 5 min EMOM T2B. Choose a number that you can do unbroken in 30 sec or less.

e) RECOMMENDED MOBILITY:

  • stretch and roll quads – spend some time here

 

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