S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

The long rep cycle! Go to the pain cave in these sets, especially the first couple.  Yes, the reps are long, but manageable.

WOD:

Death By 10 Meters

Minute 1 – run 10 meters

minute 2 – run 10 meters, turn around, run 10 meters, etc…

Add another 10M sprint every minute until all are dead…

10M is roughly 30′, so just mark lines at the start and at 30′.  This will be your working area.

Scaling options:

Rowing death by 20M. Add 30M every minute

(Ex, min 1 – 30 M, min 2 – 60M, min 3 – 90M, etc…)

X-tra:

Use a buddy and…

Roll out Achilles with bar bell for 2×2 min

Roll out calves with bar for 2×2 min

Roll out hamstrings with bar for 2×2 min