Warmup:
15 min Hips/Hams/Upper Back
10 min Assault
Main:
Zercher Squat: Find 1 Rep max
Assistance:
Russian KBS: 1 min on 1min off x 5 Sets
Hip extension: 5 x 25 reps (add weight from last week)
Hypers: 3 x 25 ( add weight from last week)
Planks: 5 x 1 min ( use same weight from last week)
Rest 1 - 2 Min
WOD:
21-18-15-12-9-6-3
Overhead Squat 95/55
Run 300m (each round)
AOD
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