-Warm Up-


Foot drills


Then 2 rounds


10 shoulder opened

10 walking Samson lunges

5 goblet squats

10 banded face pulls

5 cat cows

 

-Strength-


Back Squat


1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x 6 @ 80%


Superset with


Weighted pull-ups


Max reps in 45 seconds (shooting for at least 5 unbroken)


-WoD-


15 minutes


Every 2:30 for 7 sets


400m run