4-way Banded Glute Activation, 20 steps per direction, 5
squats after each direction
1:00 Hip Openers
-ThenAMRAP 5 Minutes
2k Bike/1k Row/800m Run
Empty Bar Back Squats in time remaining

Every Minute for 10 Minutes
1 Tempo Pause Back Squat @ 60%+ 1RM
Athletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fast

AMRAP 15 Minutes
Teams of 5
100m Empty Sled Sprint

Feel: Muscle Overload/Gas Pacing: Send
Target Score: Each athlete performs 6 sled sprint (each sled sprint ~:30) Firebreather Score: Each athlete performs 7 sled sprints (each sled sprint ~:25

Extra work
10 mintue amrap
5 pull ups
10 push ups
15 squats
Bring a vest if you want