Warm Up- 8 Minutes of Partner bike, make it fun, make it race 30 Air  squats with 2 second hold at the the bottom Strength Back Squat-Base all numbers of 90 percent of your one rep max 5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90% Wod- Helen 3 rounds for time of: Run 400 meters...Read More