Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
10e SL RDL’s
10t walking lunges
10 RKBS
Mobility
Posterior chain prep for strength
Strength
Deadlift – 3×3; AHAP
Low volume, really heavy weights.
WOD
“First 16”
With a 20 min running clock, complete
1 mile run, then AMRAP with time remaining of….
20 wall balls (20/14#)
20 burpees
20 box jumps (24/20”)
20 DB snatches (50/35#)(40/25#)
Going to be tough to balance the HR on the run and the workout. Go too fast on the run and you won’t be able to get your HR down enough to really push it in the AMRAP. Go too slow on the WOD and you won’t give yourself enough time to get your HR up in the AMRAP. So be smart and really try to pay attention to your breathing.
