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A. Back squat – 1×8@65%, 1×6@75%, 1×4@80%, 1×4@85%.

B. 10 rounds of: Sprint one length of the parking lot and walk back. Warm up well for this. Feel free to use the first 2-3 rounds to ease into an all-out effort. (Compare to 07/09/2013.)  Rain modification – 10×1 lap sled pulls indoors with one minute rest between sets.

C. 3 rounds, not for time:

25 GHD situps

25 GHD hip extensions (or 10-15 GH raises if you are capable of doing them).