Fri Jul 3

Train/Move
For Time (18 Min Cap):
800m Run
40 Alternating Step-ups @ 24/20
30 Toes-to-bar (or Knee-raises)
20 Devil’s Press @ 2x 35/25
30 GHD Sit-ups (or V-ups)
40 Alternating Step-ups
800m Run

Warm-up
3 Mins Cardio
2 Sets:
12 Front Rack Openers
8 Cossack Squats
8/8 Banded Pallof Press
5 Slow Overhead Squats

Strength
Every 2.5 Mins x 4 Sets:
4 Overhead Squats @ RPE 8

Every 2.5 Mins x 4 Sets:
5 Back Squats @ 70-75%

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Stimulus
Strength: overhead squats can be used as light mobility work or if you have a 1RM, build to as high as 70-75%. Back squats are of the same percentages

Train/Move: a medium time range chipper. Sub the run for 1000m Row/Ski, or 2400/2000m Echo Bike. In order to complete within the time cap, runs should be less than 5 minutes, each of the remaining components under 1.5 mins each