Group Warm-up
Run 400m
20 Air Squats
10-15 GHD Sit Ups (scale to abmat sit ups)
Strength
6 X 2 BACK SQUAT @ 80% OF 1RM
In 15′, perform 6 sets of 2 reps Back Squat at 80%. Shoot for 1 set every 2 minutes.
Daily WoD
7 RFT
7 C2B pull ups a) 7 Pull-ups b) 14 Ring Rows
7 HSPU a) 1 Abmat ROM b) Aided (box, downward dog, etc)
Mobility
Roll Quads / Lats
Lax Shoulders