Strength
Back Squat
5x3 @ 75-80%
E2:30MOM
Rest 2 mins
10 Dumbbell Step Ups Each Leg
3 Sets E 2:00 min
WOD
For Time
Row 1K, Run 800m or Bike 2400m Then
5mins to Build to Your Heaviest Overhead Squat
Row 500, Run 400 or Bike 1200 (use same modality)
EC: Cooldown 20min Modality of Choice at Conversational Pace
Back Squat
5x3 @ 75-80%
E2:30MOM
Rest 2 mins
10 Dumbbell Step Ups Each Leg
3 Sets E 2:00 min
WOD
For Time
Row 1K, Run 800m or Bike 2400m Then
5mins to Build to Your Heaviest Overhead Squat
Row 500, Run 400 or Bike 1200 (use same modality)
EC: Cooldown 20min Modality of Choice at Conversational Pace