• WARMUP
  • Run 800m
  • Animal Walks

  • STRENGTH (15 mins)
  • TEMPO Back Squat 3x5 @ 50-60% 4040 (4sec decent 0 in the hole 4 up take a breath) 

  • **The purpose for our tempo work is to build core stability and strength, as well as build proper positions at fatigue. Keep the weight light enough to keep perfect positions.** 

  • METCON
  • 20 min AMRAP
  • 25 Burpees
  • Accumulate :30 L-Hang