WARM UP
PVC Disc + 300m jog
2 rounds
5L/R seated Arnold DB press
8 walking toe touches
10 alternating reverse lunges
8 alternating hand to elbow planks
S/S
5 Sets
Overhead Complex L/R
5 SA DB Strict Press + 5 SA DB Push Press + 20 Sec hold
*Build to challenging weight unbroken
WOD
For Time
400m Run
20 Alt. Pistol Squats
300m Run
20 DL, 155/105
200m Run
20 Alt. Pistol Squats
100m Run
20 DL, 155/105
TC: 15 MINS
Pistol Squat scale: narrow air squat, single leg box squat, assisted pistol squat, pistol squat with elevated heel
Intended Stimulus: The run distance is shortened each round, use this time to find your tempo at a fast pace and work on your conditioning. You should attack the 400m run at 60-70% effort and increase effort each round. Keep the pace up on the pistol squats and Deadlifts, aim for doing no more than 2 sets unbroken.