Warmup:

12 min.

• Tabata Hanging Pull-up Holds (top position)
• Tabata Pushups (rest at the top, no knees on the ground)
• Tabata Walking Lunges

WOD:

6 Rounds for time: Partner WOD:

• 5 Back Squats @ 80% your 1 RM
• 400 Meter Run

Partners must only use one bar

Partners must both complete the squats prior to the run and must both complete the run prior to the squats.

Time is determined by the last partner crossing the finish.

Mobility:

16 min.

• 2 min.-Lacrosse Ball Hamstring -or- piriformis smashing (whichever the athlete needs)
• Table Top stretch -or- Internal rotation stretch (depending on what the athlete needs)
• Foam Roll quads
• Couch Stretch (knee to the wall, push up on box)