Warm Up: 100m Run, 10 MB Squats, 100m Run, 10 MB Lunges, 100m Run, 10 MB Sit Ups, 100m Run, 10 Burpees, Banded Hip Distraction

 

Focus 1: Back Squat

4 x 3 at 75% of your 1RM. Target a 10lb increase / week from last time.

 

Metcon: “Drunken Russian”

 Ladder down from 10-1 for Time

 KB Swings (55/35)

 Russian Twists (45/25)

 Burpees

 

Score: Final Weight Used/ Time