Bring Sally Up

Extended Dynamic Warm-up, then

Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI  Go down when the song says go down, up when it says come up.  Hold position in between.  70# sandbag

Strength:

3 sets of 3 back squats – superset with dips (10).  When done with the three sets, 800m run, then:

3 sets of 3 front squats – superset with behind the head DB triceps extensions (max reps).  When done with the three sets, complete an 800m run.

MetCon:

21-18-15-12-9 reps for time of

Jump squats

DB skull crushers

Romanian deadlifts

Ab-mat sit-ups