on track chalk

Warm-Up
3 Rounds
Run 200m
10 Air Squats
5 Burpees
+
Squat Mobility x 8 min

Strength
Level I
A) Deadlift
5 x 5 @ 65%
B) Back Squat
3-5 x 10 at a medium weight
C) Floor Press – build to a heavy 5 rep

Level II/III
A) Back Squat – 3 x 10 @ 80% of Monday’s weight
B) 5 Rounds
Reverse Lunge – 8 reps per leg (one leg at a time)
Romanian Deadlift – 8 reps at medium weight
C) Floor Press/Bench Press – build to a heavy 5 rep, record weight and get ready to include that in your regular training

Core WOD:
5 Rounds, untimed and for quality
8 Good Mornings (add weight each round, quality permitting)
15 GHD Sit Ups (abmat sit ups or dragonflies to scale)
20 Russian Twist w/ Med Ball (total, not per side)
+
Max Effort plank