-Warm Up-
Foot drills
Then 2 rounds
10 shoulder opened
10 walking Samson lunges
5 goblet squats
10 banded face pulls
5 cat cows
-Strength-
Back Squat
1×10 @ 60%
1×8 @ 70%
1×6 @ 75%
1x 6 @ 80%
Superset with
Weighted pull-ups
Max reps in 45 seconds (shooting for at least 5 unbroken)
-WoD-
15 minutes
Every 2:30 for 7 sets
400m run
