Warm Up:Row easy 500m foam roll quads x 2:00 couch stretch x 1:00 each side 10 x slow, pausing air squats 1 x :30 samson stretch each side


Barbell Warmup With an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: squat EMOM 12:00 Odd- 3 front squats @65% Even- 6 back squats with FS weight

WOD: Partner sled push Work together to push the sled. Rest the same amount of time as work time. (That way you can share a sled with another set of athletes.) 100m with 4 plates (45# plates) Rest 150m with 3 plates Rest 200m with 2 plates Rest 300m with 1 plate