REMINDER- 5AM CLASS IS NOW OFFERED ON MONDAYS.

Warm-up:

200m run, then 3rds of:

5 nose to wall squats w/ 5sec pause at bottom and arms overhead

8 horizontal ring row

Strength:

Back Squat

6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75%

WOD:

800m run,

then 4rds of

10 pull-up

10 air squat

then,

800m run