WOD:

Session A:

1) Run:

A) 1 mile Warm-up

B) 4 x 100m Sprint – 2 minutes Rest

C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) D-Ball Bear Hug Box Step-ups: 10 minutes 40/30 @ 24/20

Steady tempo for the entire 10 minutes. Alternate legs each rep.

3) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.

4) Safety Bar Good Morning: 3 sets of 20

Rest 2-3 minutes between sets. Focus on position over load.

5) Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

6) Dog Sled Push: 8 x 25m

Rest 2-3 minutes between sets. Perform these as heavy sprint efforts.

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