In WODs

Warm-up & Mobility: 15 Minutes

Strength: Squat 3-3-3-3  –  increasing in weight each set – last set climbs to 80-82% of 1RM

Conditioning: EMOM 12 min –

  • Min 1: 100m max effort sprint
  • Min 2: 12 Burpees

 

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