BASE

HYBRID

5 Sets

400m Run

25m Sled Push (152/102)

*12.5m up & down

400m Run

- Rest 2-3min b/t sets -

*Stagger start time, P2 starts running when P1 comes back, P3 starts when P2 comes back etc

CROSSFIT

Back Squat

5x3

80, 85, 90, 95, 100% of 3RM

Front Squat

4x5

85, 90, 95, 100% of 80%