9am Cass

10:00 am Yoga

Buy In: Squat Prep. 

Front Squat 1x5@75%, 1x3@85%,1,1,1@ 90+%

then for time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

Front Squats  115/185

Box Jumps 24"/30"

17 minute cap

Buy In: Run 3 laps warm-up. Stretch, prepare etc.

Run 1600 meters for time. 3 laps at Main Terrain+ 100 meters.

Sub 2k Row

post time to comments.

Buy In: Tabata Double Unders. 10 reps:  PVC Shoulder Complex, Band Face Pulls, Band pull aparts, Band shoulder dislocations. Spend another 5 minutes giving your gristle the business MWOD style.

Shoulder Press 1x5@75%, 1x3@85%, 1,1,1@ 90+%

Circuit style 3x

10 reps dumbbell curl and press

10 reps barbell behind the neck press

10 reps lateral raises

Buy In: Run 400 meters. 20 reps: Toes to bar, GHD Sit-ups, Hollow body crunches. 4" PVC Thigh Gristle-slam. T-spine work w/ lacrosse ball.  Band Shoulder mobility. 

Complete 3 rounds for time of:

Run 400 meters

20 Chest to bar pullups

40 Pushups

60 Air Squats

complete all reps of a given movement before moving on.