Strength: Front squat – 6×10 @ 40% of your 1 rep max at slow tempo. Practice staying tight all the way through the squat (four counts down, 0 count at bottom, 2 counts up, 0 at top). Beginners should perform a 4×3 at normal pace (not slow tempo). (20 minute time cap)
Then, for time (with 15 minute time cap):
- Run 200m (weighted – 45/35lb)
- 21/21 Sledgehammers (16lb)
- 21 stationary Lunges with bar in front rack (L+R=2) (75/55lb for intermediate) (95/65lb for advanced)
- Run 200m (weighted)
- 15/15 SHs
- 15 Lunges with bar in front rack
- Run 200m (weighted)
- 9/9 SH
- 9 Lunges with bar in front rack
Finisher: 10 min Stretch routine
Beginners options: Unloaded or light load for running, light SHs, lunge can be unloaded or light load
