CrossFit
Metcon (No Measure)
Squat Therapy x5
Goblet Squat 70/53 2×10
Back Squat (4×6 @ 65%)
Take the Reps slow. Every bit of 1-2 seconds on the way down with a big explosive drive up.
Metcon (Time)
Run 400m
x30 KBS @ 53/70
Run 400m
x25 KBS
Run 400m
x20 KBS
Run 800m
x15 KBS
Metcon (No Measure)
Core Work
Side Plank
3x1m Each Side
V-ups
3×10
Glute Ham Raise (Wall or GHD)
3×15