Recommended Warm Up (15 Minutes):

3 Minutes on a machine

Spend 7-8 Minutes Static Stretching!  It’s has been a tough week.


4 Rounds for Time:

400m Run

50 Air Squats


*The goal is to stay steady on the run and move at a consistent pace on the air squats.


Back Squat (25 Minutes)


*Hit a heavy single for the day, then one drop set of at least 6 reps.  No more than 10 reps though.  The drop set should be 80-85% of what you hit for your single.

Skill Work