WOD
Warm-up
2 Sets
200m Run
20′ Spiderman w/ Twist
10 Sumo Stance KB DL (3sec negatives)*
10 Alt Cossack Squats (weighted if possible)
20′ Duck Walk
Strength
3 Sets
8/6/4 Tempo Back Squats (30X1)
40sec Weighted Plank
Conditioning
AMRAP in 15 Minutes:
10 Alt Single Arm DB Devil’s Press (50/35)
10 DB Box Step Over (20″)
20 Abmat Sit-up
Every 5:00, starting at 0:00, run a 300m and then resume where you left off (run doesn’t count as any reps).