08.03.22

PART A
Strength
Pause Front Squat (3sec) + Front Squat
Every 2:00, 6 Sets
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 70%
Set 3: 1+2 @ 75%
Set 4: 1+2 @ 75%
Set 5: 1+1 @ 80%
Set 6: 1+1 @ 80%+

PART B
wod
Conditioning
“Player Piano”
3 Rounds for Time
400m Run
25 American KBS 24/16kg 
75/50 Double Unders

Time Domain: 9:00-12:00
Time Cap: 15:00 

PART C
Accessories
3 Sets, For Quality
10/10 Single Leg Hip Extensions
10 Reverse Nordic Curls
-then-
3 Sets of:
10/10 Kneeling Med Ball Rotation
:15/:15 Star Plank