Warm-Up
A) 2 Rounds:
10m High Knees
10m Butt Kicker
100m Run
B) 4 Rounds:
8 Air Squats
2 Pull-Ups
Strength
Back Squat
Heavy 4
Then 2×4 at 10% of heaviest 4 rep
Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.
Strength Tip
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
Workout
Capacity
Every 2 Minutes x 8 Rounds
(Alternate between rounds)
Station 1:
10 Unbroken Wall Balls, 20#/14#
200m Run
Station 2:
10 Toes-to-Bar
200m Run
Workout Tip
You should have 20-30 seconds between each station.