Warm Up:
3 Rounds
20 Back Extensions
200m Run / Row
Work:
Back Squat
10, 5, 10, 3, 10, 2, 2 reps.
This is essentially a 3 x 10 rep scheme increasing to a
roughly 10 RM, interspersed / interrupted by a 5, 3, 2, 2 rep scheme increasing
weight to a roughly 2 RM.
3-4 people per Squat rack
Sprint:
11 min AMRAP
9 USA KB Swings
6 Jingle Jangles (Down and back is 2)
3 Pull Ups
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