Warm-up

• 200m Run
• 20 Lunges + 15 Air Squats
• 200m Run
• 10 Leg Swings + 5 Broad Jumps
• 200m Run
• 5 Inch Worms + 1 Push Up
• -1:00 Couch Stretch
• -1:00 Pigeon Stretch
• -1:00 Squat Hold

STRENGTH

• Back Squat 1×1 at 90% 1RM
• Back Squat 1×5 at 75% 1RM
• Back Squat 1×5 at 75% 1RM
• Rest as needed between sets.

Rest as needed bt sets, looking for a good single today so work up to 85-90% of 1RM based on feel. Then two sets of 5 reps at 75% , for these focus on speed and power out of the bottom.

METCON

• 5 rounds, each round for time, of:
  • Run, 400 m
  • Sled Push, 135/90 lbs, 20 yd
  • Rest 1 min between each round.

During your 1 min of rest perform: Bike Erg- recovery The goal today is to push the back half of the run and the sled to then recover on the bike. If you don’t have a bike do 200m recovery jog. If you don’t have a sled substitute 15 Box Jump Overs @24/20”. Scaling Options: Sled weight should be moderate but still something you can push fast and move well.