Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
15 barbell push presses
10 ring rows
Mobility
Coach led mobility session
Strength
A1. Weighted step-ups – 4x12t
A2. Banded leg extensions – 4x15e
You guys are pretty good with these. Just watch the step ups and make sure that one, the knee position is always safe. and two, you are not helping the top foot with the back foot.
WOD
“Facing Elimination”
4 rounds
500m row
25 push-ups
Simple yet effective.
