For Time
WARMUP
– 2 Rounds:
30” High Knee Skip
30” Butt Kicks
5 Air Squat + 20” Squat Clinic
10 Tuck-Ups
20” Arch Hold
WOD PREP
– Back Squat Warmup
5 Reps @20kg (5” pause bottom)
rest
5 Reps @light
rest
5 reps @medium
rest
5 reps @wod weight
WOD
– For Time:
20 Back Squats @100/70kg (use rack)
1600m Run
20 Back Squat @100/70kg (use rack)
TIME CAP: 18min
Intermediate: 85/60kg
Scaled: 60/40kg or scale as needed
COOLDOWN MOBILITY
90″ Seated Straddle
90″ Lizard Pose R
90″ Lizard Pose L
90″ Saddle Pose