1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds with empty barbell:

5 x Infant Squats

10 x Sit-ups

—then—

6 x Back Squat @40%

4 x Back Squat @50%

2 x Back Squat @60%

3) Lower Body Strength:

15 min block: Back Squat

2 x 6 @70+%

2 x 4 @75+%

3 x 2 @80+%

*complete heaviest weight you can at each weight

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

400m Run (should take no longer than 2:30, scale accordingly)

20 x Wall Balls

*Pace: Aggressive: 4 Rounds, Solid: 3 + run, Limit: 3 Rounds

Beginner: 300m, 10/8

Intermediate: 400m, 14/10

Advanced: 400m, 20/14

Sport: 400m, 25/20