WOD:

Session A:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat

Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.

1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat

Reference past weeks for loading. Build as heavy as deemed fit.

2) 3 rounds AQAP:

400m Run

30 Alternating Dumbbell Goblet Lunges 70/50

Scale as needed.

3) Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second.

4) Reverse Hyper: 3 sets of 20

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

Session B:

4) Run – 8 sets of:

200m Moderate

100m Sprint

400m Easy

Rest 1 minute between sets. Focus on consistency among your paces.

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

Great documentary on Netflix for those that are interested