Happy B-day Fatima
STRENGTH
Back Squat
5 @ 65%
3 @ 75%
2 @ 85%
rest 2 min
then….
4-4-4 @ 70-80%
rest 2-3 min
(25 min cap)
WOD
EMOTM for 10 min
5 Thrusters (115/80 – 95/65…)
20 DU’s (sub 40 sinlges)
ENDURANCE
All efforts should be 80-90% effort
800 m Run rest 4 min
600 m Run rest 3 min
400 m Run rest 2 min
200 m Run
