WOD
Warm-up
2 Sets
16 Alternating Glute Bridge March
8 Skater Squat e/leg
8 Full Squat Burpee
200m Run
(1) https://youtu.be/msfdrPWJ-9o
Strength
Perform: 15 Minutes to build up to a 1RM
Longevity: 15 Minutes to build up to a 2RM on 1+1/4 Back Squat
(aim for 6-8 total sets, including building/warm-up sets)
Conditioning
For Time (15 Minute Cap):
800m Run
20 Alternating Front Rack Forward Lunge (95/65)
400m Run
10 Alternating Front Rack Forward Lunge (115/75)
200m Run