– LEG DAY –
Strength: Pause Squats

5 sets:

5/4/3/2/1 Pause Back Squats @ RPE 7-9
8 KB Russian Swings @ tough load

*2 sec pause @ bottom
*Move well here.

– WORKOUT OF THE DAY –
“Trifecta”

Every 6:00 x 3 intervals, complete: (18:00)

600/500 Meter Row
30 Wall Ball Shots @ 20/14
15 Lateral Burpees Over the rower

*Goal = 4:00-5:00 per interval. Modify as needed to get at minimum 1:00 min rest.
*Wall Balls = 1-2 sets is the proper stimulus.

F: 500/400m & WB: 14/10
P: As Written