a) WARM UP:
Row, air bike or ski erg for 3 mins
3 rounds for quality:
- 10 lunges
- 5 burpees
- 10 beat swings
Finish with,
- T Spine roll for 30s and
- Wall stretch for 30s
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b) STRENGTH/SKILL:
Superset 5x:
- 2 Conans (going one way and back around the box equals 1) https://www.youtube.com/watch?v=k0jLK_b6Lt0
- Ring False Grip Holds (L1: 5-10 sec, L2: 10-15 sec, L3: 15 – 20 sec)
Rest no more than 1:30 between sets.
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c) WOD:
(warm up deadlift with technique work)
21-15-9
- Deadlifts (225/155)
- 400m run after each set (includes after 9)
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d) ACCESSORY WORK:
- 5 min EMOM T2B – Choose a number that you can do unbroken in 30 sec or less.
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e) RECOMMENDED MOBILITY:
- T spine & glutes / hammies – roll out
- calves – stretch and smash
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