Warm up:
2 rounds of
10 glute bridges
10 back rack barbell lunges (each leg)
10 back squats
10 jump squats
30 secs of single leg flexion (mobility) each leg
WOD:
Back Squat
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
3 x 10 @ 80%
After Party:
3 sets of:
400m run
-rest 2:00 between each attempt (try to keep it consistent)