warmup:
3x thru:
10 banded pull aparts
10 DB strict presses
10 arm circles
10 shoulder taps
10 cat/cows
6 half TGUs (from ground up)
10 SA DB hang high pulls
skills:
10 barbell bench presses (you select the weight) or DB Strict Presses
directly into 10 supine plate presses or weighted push ups
rest 1:00
add weight, repeat for four total rounds
WOD:
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
Men: 135 lb.
Women: 95 lb.
Scaling
Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.
Intermediate Option
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
Men: 115 lb.
Women: 75 lb.
Beginner Option
7 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
Men: 65 lb.
Women: 45 lb.