*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

Session A:

1) Run:

A) – 800m Easy

B) – 4 x 20m Skipping Low – Rest 30 seconds

C) – 4 x 20m Skipping High – Rest 30 seconds

D) – 2 sets of – 20m Sprint Every 1:00 x 4 – Rest 3 minutes between sets

E) – 6 sets of – 500m @ Moderately Fast/500m Active Recovery

Distance references if you are changing modalities HERE

Session B:

1) Back Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Pistols Squat: 5 sets of 20

Rest 90-120 seconds between sets. Focus on quality not speed. Alternate legs each rep.

3) Single Leg Hip Extension: 4 sets of 10/side

Rest 2-3 minutes between sets. Perform all reps on one leg before switching to the other. Add load if needed.

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

Smooth continous pace. Not for time.

5) Kneeling Band Crunches: 3 sets of 30

Rest 2-3 minutes 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