Back Squat 4RM
4 Rounds For Time:
25 Wall Ball, 20# to 10’/14# to 9′
Pullups: Athlete should be able to complete each round in no more than four sets with short rests, preferably three.
MOD1: Scale repetitions accordingly
MOD2: Pull-up from lower bar
MOD3: Ring Rows
Wall Ball: Athlete should be able to complete each round in no more than three sets with short rests, prefarably two. Scale load/height accordingly.
1) Run 50 minutes @ 6 + 800m Surges
@ 10:00, 20:00, 30:00, and 40:00, Run 800m @ 9
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again