Warm Up: (5 mins)
Lower body lift prep
Review: Back Squat (5 mins)
Warm Up back squat to working weight (10 mins) 5-3-3
Strength: 4 x 4 Back squat @ heaviest, 2 mins rest btwn (10 mins)
Hinshaw mvmts:
figure four
knees to chest
all toes/ankle flexion walks
WORK:
11 MIN AMRAP:
With a partner, complete as many rounds as possible
100 m loaded run (sandbag or backpack,45 - 50 lbs) load must be switched between partners at halfway point *50m
Farmer carry 55/45 kb or db, one blvd length each
partner does burpees while other one farmer carries
(burpees do not count in score) * Note * farmer carry length must completed by at least one partner for the rep to count as a partial, no half points
Rx2: 45/35
Rx3: less weight
SILVERS:
Same, modify appropriately
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