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Ok, so complete transparency here – all I really care that you all get done today is the 5 x 5 back squat. If you have time leftover at the end, your reward is to RUN! 400m intervals! Yay!
A. Weightlifting:
Back Squat – 5 x 5 @ 110% 20RM (go off your heaviest set)
B. MWOD:
Calf Smash – 3 x 30s ea side
C. WOD:
4 x 400m, rest 90s between intervals
D. Post-WOD Recovery:
Hamstring Stretch – 3min ea side
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