WOD:

Session A:

1) Run:

A) 800m Easy

B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets

C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves)

For for consistent paces/efforts across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Front Rack Walking Lunge: 6 sets of 50ft

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

3) Hip Extension w/Barbell Behind Neck: 3 sets of 20

Rest 2-3 minutes between sets. Add load as deemed fit.

4) Jumping Air Squat: 1 Rep Every 5 seconds x 10 minutes

The goal of this is to get a solid jump, but not a max effort. A jump you can maintain for all 120 reps.

5) Russian Twists w/Medball: 3 sets of 20

Rest 90-120 seconds between sets. Going each direction counts as a rep.

6) Sled Drag: 6 x 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

7) 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