Grace
Warm up:
½ Tabata
Shoulder Touches, Sit-ups, Air Squats
Dynamic Stretch
Strength: Back Squat
10 (4/70)2 (3/75)2 (2/80)2 2/85
WOD: RED ALERT
For time:
3 Rounds
10 20m. Shuttle Sprints / 10 Back Squat @ 65% of 1RM
3 Rounds
10 T2B / 10 Deadlifts @ 65% of 1RM
Athletes with heavier back squats may need to take the weight from the rack. No rest between segments, just change weight and go. Each length of 20m is = to 1 Shuttle Sprint.
Icing:
400m cool down walk/row and foam roll