:startwod:
Warm Up
Hip Mobility and Line Drills
Strength Workout
Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Conditioning Workout
AMRAP in 15 minutes
7 Unbroken Back Squats 135M/95W
7 Unbroken Burpee Box Jumps 24M/20W
rest 10 mins then:
3 x 100 Meter Sprint @ 80% (long strides) 1 min rest between efforts
Endurance 3 + hours after CF
Max Effort Run in 8 minutes
Max Effort Run in 12 minutes if no CF
:endwod:
