Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 air squats
10 push-ups
Mobility
The Port squat mobility
Strength
E:90 for 8 rounds total
3 box squat @60%
30 DU’s
Speed day. So everything should be fast. Weights should be light enough so that quick reps are the priority. If you cannot complete 3 DU’s, then :30 of singles can be subbed. Attempting DU’s won’t keep the HR up enough.
Remember the box squat is wide feet. Box allows squat to go to parallel. Shins are completely vertical in the bottom and should do not rock back to create momentum. Let me know if you have any questions on these. Really important form is good.
WOD
“Level Headed”
10 rounds
200m row
10 burpees
Rest 2:00
Crush each round and recover in the rest. These should be pushed.
