Warm up

200m run
20 SPCs
20 Banded GMs
20 SL Hops
200m run
20 SPCs
20 Wall Balls
20 Banded P/A
200m run
20 SPCs
20 SA Thrusters
20 SL RDLs

Back Squat

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 80%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 83%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 85%

Body Armor

3 Sets:
30 Glute Bridges
200 Meter Double KB Carry*
*On the Double KB Carry:
Meters 0-100 – Left KB in Front Rack, Right KB in Hang.
Meters 101-200 – Left KB in Front Rack, Right KB in Hang.