- RX -
For time:
50 front squats (95/135 lb)
50 bar-facing burpees

- INTERMEDIATE -
For time:
50 front squats (65/95 lb)
50 bar-facing burpees

- BEGINNER -
For time:
30 front squats (35/45 lb)
30 bar-facing burpees

400m run EASY

1 set:
25 ft down and back:
- Bear crawl (down)
- Samson lunges (back)
- Spiderman twist - see video (down)
- Side lunges
- Crab walk (focus on maintaining high hips)
- Burpee broad jump

200m Run MODERATE

3 rounds for quality
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers

200m Run FAST/STRIDE

Pre-workout:
5 sets:
3 front squats
- Barbell comes from the floor.
- Build to a heavy triple.

Accumulate:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg