Strength

Back Squat
2-2-2-2-2

Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 2 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

For time
800M Run
40 Burpees

Workout notes: Your workout today definitely falls into the sprint category but you will be looking to hit a pace that is just below all out so you can keep moving through the burpees when you get to them. Practice good running form and keep your chest and shoulders up and strike with the midfoot.  Make your best effort to work through the burpees as fast as possible. The total number is low so try to maintain a sprint pace through the entire set.