2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man

400m run
21-15-9
DB push press
Goblet Squat
DB curls

-rest 2:00 mins
-then-

12–8-6
Burpees
DB G2OH
DB Bench
200m run

OHS 12 RM

Decifit deadlift 6x3 reps

Decifit Deadlift 5x4 reps

STRENGTH
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- Goal: 6 working sets with perfect mechanics and explosive drive off of the box

2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
- Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

4) Air Bike Sprint: Max Calories in 1:00
- Goal: All out Max Effort Sprint.

EXTRA CREDIT
Banded Glute Bridges: 3 x 25. Rest 60s.

COOLDOWN
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side.

2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

4 Rounds for time

5 Wall Climbs
20 Situps
400m Run

*If you are unable to run - go for 2 minutes of mountain climbers

FT:

in teams of 2:

50 clusters 60kg
50 burpees
100 db snatch 22.5kg (10 each)
50 pushups
100 front squats 60kg (10 reps each)
50 burpees
100 SDHP 40 kg (10 rep each)
50 pushups
100 steps walking lunges 60kg (10 reps each)
50 burpees
50 clusters 60kg