Monday 8.29.22

WARMUP

10 min AMRAP

1 min cardio

10 walking lunges

5 Box Step/Jump

5 Scap Retractions

3 Kip Swings

3 T2B

Then…

:30 Deep Squat Hold

:30 Warrior Squats

STRENGTH

Split Squat

5×5

Find a heavy set of 5, then back off 20% for the next 4 sets.

WOD

400m Run

10 Back Squats (from the rack) (Rx+ 275/185) (Rx 225/155) (Fit 75% of your max)

400m Run

30 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit Plates)

400m Run

50 Toes to Bar

400m Run

Goal: Sub 20 – STRICT TIMECAP: 25min

OPTIONAL POST WOD

200m Farmer Carry