WOD:

1) Row:

900m Easy/100m Hard

800m Easy/200m Hard

700m Easy/300m Hard

600m Easy/400m Hard

500m Easy/500m Hard

400m Easy/600m Hard

300m Easy/700m Hard

200m Easy/800m Hard

100m Easy/900m Hard

This is one continuous 9000m piece. Easy pacing should be the same throughout. For Hard Pacing have a starting pace for the first 100m interval, then add 1 second to that pace each round until the end. For example. 900m @ 2:15/100m @ 1:35, 800m @ 2:15/200m @ 1:36, 700m @ 2:15/300m @ 1:37, and so on.

2) Every 3:00 x 5 sets: 10 Front Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc.

3) Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc.

4) Double Kettlebell Front Rack Front Foot Elevated Reverse Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 leg before switching to the other. Heavy as possible.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE