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