WARM UP:
200 M run
2x’s:
Monster walks: 20 L, R, Forward, Backward
10 Slow, controlled banded squats
20 Banded pull aparts
5 Push ups w/:03 negative
1:00 Lunge to Instep each side
1:00 Piriformis Stretch each side
SKILL:
Every 2:00 for 10:00
5 FSQ from the ground of 1RM FSQ
RD1: 55%
RD2: 60%
RD2: 65%
RD4: 70%
RD5: 75%
WOD:
10 Rounds
10 BSQ
1 Shuttle Outside
Rest :30