I. Warm-up

Coach’s choice

II. Lifting

Back Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 62.5%
#3: 10 reps @ 67.5%
#4: 10 reps @ 67.5%
#5: 10 reps @ 67.5%

III. WOD

5 Rounds on the 4:00:
400 Meter Run
1 Round of “DT” (155/105)

* From CompTrain. Score is total rounds completed within the allotted time. Max score is 5 rounds.