Today we’re adding a little extra spice to those Back Squats – pause for 3s at the bottom of each squat! The weight should be the same for all 4 sets of 4, ~65% of 1RM. Part 2 is an 8:00 E2MOM, which is essentially 4 rounds of the listed work, but you have 2:00 to complete it and then rest the remainder. And finally, we've got some running intervals! As written, this is your 1-mile run for the day! With the allotted rest time between intervals, these distances should go faster than when we do them mixed into grinds. PUSH YOURSELF! Adjust distances and/or rest as needed, for example on the 400s & 200s, complete as “jog/hustle 1 block, walk 1 block” and take out the rest interval.
Up to 35#
Deadbugs
Elevated
Lateral Walks
45#
0"
55#
0-6"
65#
6-12"
