June 15, 2016

 

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

 

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.

c) WOD:

(warm up deadlift with technique work)
21-15-9

  • Deadlifts (225/155)
  • 400m run after each set (includes after 9)
d) ACCESSORY WORK:

  • 5 min EMOM T2B – Choose a number that you can do unbroken in 30 sec or less.

e) RECOMMENDED MOBILITY:

  • T spine & glutes / hammies – roll out
  • calves – stretch and smash

 

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