MONDAY

For Load:

Back squat 5×5

Build across or hold.

Sets every 3:30.

Back squats should be at 75% given the rest period, athletes are encouraged to hold the same weight but can build if required.

3 rounds for time:

400m run

30 wall balls 9/6kg

12 min time cap

Active:

Reduce the weight and/or height of the wall ball

Lifestyle:

Reduce weight and distance of run.

With the workout we have a simple couplet that, with a good push, should garner a VERY effective dose of intensity. Encourage athletes to treat this like an open workout.