Tuesday

Tuesday

Warmup:

20 Swings

20 Box Jumps with sandbag

200m run

2 times

 

Squat Therapy

 

Strength:

Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

 

WOD:

 

Three rounds for time:
Run 400 meters
20 KB Swings 53/35
12 HR Pushups

 

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