-Warm Up-

 

High knees

Butt kickers

Backwards toe walk

Side shuffle

400m run

 

With a empty barbell

 

2x

 

3 back rack lunges each leg

5 good mornings + back Squat

5 pause back squats (3-5 seconds)

 

-Strength-

 

Back Squat

 

Work up to a heavy single 75-80%

 

Then

 

20 reps

• adding 5-10# from last week
• No GEAR

 

 

-WOD-

 

 

AmRaP 10

 

9 Thruster

7 burpee bar hops

5 T2B