Warm Up: – In 8 mins complete:
800m run
10 rev. lunge wallballs @ 20/14
Remaining time – shoulder mobility
WOD: – 4 sets NFT – record loads
Work in the 75-85% range
Build across sets if possible
Do not push to failure
5 back squat
3 front squat
2 OH squat
Skills: – 3 sets (rest 30-45 sec between)
20 weighted situps (same load)
3 sets (rest 45-60 sec between)
30 sec weighted plank @ 45/25
