Warm up
4 rounds
60 second supinated hang
35’ death march
3 compression squats
50 banded March
Strength
Box squat
7×4-6 reps
Between sets
10-15 reverse hyper or 3-5 Nordic curls
Wod
400m run
10 thrusters
300 m run
10 front squats
200m run
10 hang cleans
100 m run
10 deadlifts
