Strength: 5×3 Back Squats
WOD: 4 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups
Intermediate: 4 rounds for time:
600-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups
Beginner: 3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups
Home Workout: 5 rounds for time:
800-meter run | 50 air squats | 30 AbMat sit-ups
Cool down: 1 set:
2:00 bike immediately after finishing
1:00 quad stretch
1:00 foam roll quads
1:00 foam roll calves