WOD:

Session A:

1) True Form/Assault Runner: 5K @ Moderately Hard

This is an opportunity to work on pacing. Goal should be to go out and hold the same pace for the entire run.

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) D-Ball Bear Hug Bulgarian Split Squats: 3 sets of 12/side

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

3) Yoke Carry: 8 x 25m

Rest 2-3 minutes between sets. Heavy as possible while moving unbroken.

4) Sumo Stance Goblet Squat: 10 Reps Every 1:00 x 10 sets

Work at a moderate load. Focus on positioning and ROM over load.

5) GHD Sit-ups: 30-25-20-15-10

Rest 60 seconds between sets.

6) Reverse Sled Drag: 400m @ 75% Bodyweight

Smooth and steady.

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