Strength
Front Squat
5×5 @75% of 1rm
000,230,500,730,1000
*
WOD
9 Min AMRAP
15 DBL DB GTOH
15 DBL DB Box Step Overs
30 Wall Balls
@22.5/15kg
@24/20′
*
PEAK
Aerobic Capacity – Running
6 x 3min Run 1-mile pace.
Mark out starting point and ending point after your first run and aim to hit each each of these for each interval without looking at your stop watch during your run.