Friday

Warm Up
Run 400m or Row 500m
Scapular Wall Slides (x10)
Scapular Push Ups (x15)
Hanging Shrug
Lunge Complex
Inch Worms
Leap Frog
Run 200m or Row 250m

Skill Work
Back Squat

Strength
5, 3, 1 of:
Back Squat

5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

Rest 2-3 minutes between sets

WOD
10 Rounds of:
5 Pull Ups
5 Push Ups

REST 2 minutes

5 Rounds of:
10 Toes to Bar (modification: 15 lying v-ups)
10 Burpees

REST 2 minutes

2 Rounds of:
25 Plated Lunges (45/25)
25 Box Jumps (24/20)

* Post your time minus the 4 minutes of rest

Share