Wednesday May 6th

General Warm Up:

200m run or row
then 2 Rounds of
5 Negative Push ups
10 KB Good AMS
10 Superman Pull ups
then
200m run or row

Stretch/Mobility:

Hamstring Stretch – 1 minute each side
Foam Roll Lower Back – 1 minute
Shoulder Internal Rotation – 1 minute per side

Part 1:

3 Sets of :30 seconds of Bicycles, :30 seconds of Supermans, :30 seconds of Jumping Lunges, Rest 1 minute

Specific Warm Up:
Review Singe Arm KB Deadlift then
200m run or row
6 Push Ups
6 SA KB Deadlift

Part 2:

4 RFT of 400m Run, 18 Push Ups, 24 SA KB Deadlift

Scale:

400m Run => 500/450m Row => 300 Speed Steps, Pushups => Box/Bench/Knees

Notes:

Keep a constant pace on Run/Row. Break up pushups early if 18 is a lot for you. Try for unbroken DL. 3-5 min per round, 15-20 min WOD.

Cooldown:
Roll hamstrings, calves and upperback

Alternative:

Part 2:

4 RFT of 400m Run, 18 Push Ups, 24 Deadlift (95/65)

Express:

General Warm Up:

400m run or row

Stretch/Mobility:

Hamstring Stretch – 1 minute each side
Shoulder Internal Rotation – 1 minute per side

Specific Warm Up:
Review Singe Arm KB Deadlift Video then
200m run or row
6 Push Ups
6 SA KB Deadlift

Part 2:

4 RFT of 400m Run, 18 Push Ups, 24 SA KB Deadlift

Scale:

400m Run => 500/450m Row => 300 Speed Steps, Pushups => Box/Bench/Knees

Notes:

Keep a constant pace on Run/Row. Break up pushups early if 18 is a lot for you. Try for unbroken DL. 3-5 min per round, 15-20 min WOD.

Cooldown:
Roll hamstrings, calves and upperback