| a) WARM UP:
3 rounds for quality:
- Jog to the end of the gym and back
- :20 sec wall stretch
- :20 sec wall sit
- :20 sec calf stretch on wall – each leg
- 10 arm circles each way
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| b) STRENGTH:
Superset 3 sets of:
- Heavy Farmer carry – 1 handed – carry 1 handed for 2 lengths of gym, then switch hands for 2 lengths
- 8-10 Supinated grip barbell rows (pick a weight to do 8-10 reps without losing form or using your hips for assistance)
Rest 2:00 |
| c) Strongman Conditioning Session
a) 3 sets for max load of:
- 40m 2 handed reverse Sled Drags (heavy) (2 lengths of the gym, 4 times)
Rest 60 seconds after each round
b) 5 sets of:
- 10 – 12 second Sled Sprints (180/140) (perform for maximum intensity on each set)
Rest 2:00 min
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d) POST-WOD RECOVERY/MOBILITY:
- Roll quads & couch stretch
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CrossFit and Personal Training 