WOD1:
-5 sets of Front/back squat 4/8 @ 78% Front squat 1RM
(4 Front Squats, rack, 8 Back Squats. Stay with the same weight.
*If you have missed a session, go back! (75, 73, 70, 65 %)
Then
Warm up with a 300m medball run and set up for WOD 2
WOD 2
6 min AMRAP
-100m sandbag/medball run
-15 knee raises ( your choice of bar hang or boxes… but no kipping)
-100m run”