Lunges & Burpees

Warmup

400m run or row

2 rounds

10 Back ext

5 pull ups

10 Push ups

5 Box Jumps

Mobility

Roll the IT bands.

Strength

Off 

Or if you have time...

ME: Pull Ups

3-3-2-2-2-1-1-1

I like keeping this in the rotation. It keeps us from getting too focused on kipping and forgetting about the strict strength. 

WOD

5 rounds 

50' walking lunge with overhead weight 

21 burpees

Endurance

2 mile time trial

If you're planning longer events soon take a 4 min rest and do it again. 

Sunday is off. I'll post again on Monday, but we're going through an email "migration" that is messing up my access to my various google components. Hopefully it will work itself out by then.