| a) WARM UP:
80 burpees as a pair…. grab a friend and accumulate 80 burpees see-saw style
Finish with:
- 10 cossack squats
- 10 squats with empty bar
- 10 strict press with empty bar
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| b) STRENGTH:
3x Superset:
- 5 Rear Foot Elevated Split Squat – increase weight from last week
- 8 Single Arm Press @ Max Effort from test week
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| c) WOD:
For time:
- 100 Russian KB Swings (70/53)
- 50 Deadlifts (225/145)
- 150 Double Unders
Test your capacity, break up sets less than you would like to.
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| d) ACCESSORY WORK:
4x:
- 15 back ext
- 30 sec plank
- 30 sec R side plank
- 30 sec L side plank (do the planks back to back with no break)
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e) RECOMMENDED MOBILITY:
- Take 5-10 mins and row or bike to cool down
- Roll out your hammies, T Spine and calves
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