WOD:

Session A:

1) Run:

A – 800m Easy

B – 3 sets of 25m Each

      High Knee Skips

      Fanny Wackers

      Short Choppy High Knees

      Karaoke Each Direction

C – 4 x 10:00 @ Moderate Pace – Rest 3 minutes

Keep track of distance each round. Moderate maintainable effort, work to get all 4 efforts as close together as possible.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Dumbbell Farmers Bulgarian Split Squat: 5 sets of 6/side

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

3) Hip Thrust: 4 sets of 15

Rest 2-3 minutes between sets. Heavy as possible.

4) Sled Drag: 8 x 50m

Rest 90-120 seconds between sets. Heavy, steady pace, 30-40 second effort. Use the same weight across all 8 sets. Focus on walking through your heels.

5) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) 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