WARM-UP
2 SETS (8:00 CAP)
100m Run
10 Up-Downs
5 Lunge-Lunge-Squats
:30 Squat Hold
Into…
2 SETS
100m Run
10 Burpees
15 Air Squats
STRENGTH
Back Squat*
1×5 @65%
1×5 @75%
1×5 @85%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
WORKOUT
AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees
200m Run
(Score is Rounds + Reps)