Warm Up: – In 6 min complete:
1 min banded stretches (each leg)
200m run
20 box jumps
300m row
Then; 6 min to warm & load into 60% 1RM FS
Strength: – E:90sec for 15 min (10 sets) Front Squat
3 reps @ 60, 65, 70, 75, 80, 85
2 reps @ 90 X 2
1 rep @ 95 X 2
WOD: – E:4 min for 28 min
200m run
6 back squat @ 70% FS (above)
