Monday

Warm Up
Run 200m or Row 500m
Goblet Squats (x20)
KB Swings (x20)
Plank Holds/Side Plank Holds
Spiderman Walks
Squat Walks
Sprints
Run 200m

Skill Work
Back Squat

WOD
“Zembiec”

5 rounds for time of:
11 back squats (185/125, advanced athletes, take barbell off the ground)
7 strict burpee pull-ups (modification: burpee into a jumping pull up)
400-meter run

*During each burpee pull-up perform a strict push-up, jump to a bar above your max standing reach, and perform a strict pull-up.

 

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