WOD
Warm-up
2 Sets
200m Run
6e/leg Slow Skater Squats
10e/leg KB Kickstand RDL
20sec e/side Side Plank
Strength
Every 3mins x 4 sets
4/4/3/3 Back Squat (20X1)
Set 1-2= RPE 7 (55-70% 1RM)
Set 3-4 = RPE 8 (70-80% 1RM)
*Aim to go slightly heavier than last week’s weight
Conditioning
For Time:
400m | 800m Run
20 DBall Bearhug Squats (80/50)
100m DBall Carry | Bearhug Carry
300m | 400m Run
15 DBall Bearhug Squats
100m DBall Carry| Bearhug Carry
200m Run
10DBall Bearhug Squats
100m DBall Carry| Bearhug Carry