*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18.

4) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scaling load if needed for desired stimulus.

5) Reverse Hyper: 3 sets of 20

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

6) Run – 4 sets of:

200m, Rest 1:00

400m, Rest 1:30

800m, Rest 2:00

Set 1 @ Easy, Set 2 @ Moderate, Set 3 Hard, Set 4 @ Moderate

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