Skill:
Pose Method Running Drills
Strength:
Back Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x3@85%ww
REST >90s between sets
WOD:
7 Rounds - 2 min AMRAP:
200m Sprint
Max Effort Cal Row
**REST 1 min between efforts**
Accessory Work:
EMOM x15
1st: 14 Alt KB Box Step-ups @ 24/20” & 35/26s
2nd: 15 Wall-balls @ 20/14
3rd: 12/8 Calorie AB