Warm Up
2 rounds
50′ walking piriformis/glute stretch
50′ spiderman crawl
10 air squats
10 jumping split lunges
WOD
3 sets of:
6 x back squats at 80% or 8 rep max (try to hold a pause at bottom of rep 1 for each set
-rest 2-3 mins between sets
After Party
Every 3 mins for 12 mins: 400m run ( as fast as possible)