Friday 9/4

Finish warm-up with

5 x 1 Overhead squats- 10 seconds on the way down, 10 seconds in the bottom
with each new rep add a little weight and try to move your hands in closer
-nothing super heavy , stolen from OLY Chad

1) 3 Rounds
66% of Strict HSPU rest 60 seconds

2) 3 Rounds
66% of MU rest 60 seconds

3) Back Loaded Lunge Ladder

Every 2:30 the weight increases 

To move to the next weight you must complete 8 Back Loaded Lunges (4/4) + 200m run in under 2 mins 

Weights start at (65/45) and go up by (20/10) each round 

Incase this is confusing here is how it will work:

3,2,1 go you perform 8 lunges and run 150m as long as you finish before 2:00 you can move to the next weight. There is :30 built in transition time (for weight changes etc.) 

Each new round starts at 0:00, 2:30, 5:00, 7:30 and you must finish your run before 2:00, 4:30, 7:00, 9:30

4) 6 min AMRAP

10 KBS (70/55)

10 Box Jumps (30/24)