Warm-up
Spend 2 minutes in Z1
Then, grab a monster band and complete 2 to 3 rounds
20 air squats
10 steps left
10 steps right
10 steps forward
10 steps back
Mobility
Quick squat mobility series
Strength
A. Back squat – 3×5 and 3×3; AHAP and across between each same rep set, add between rep changes
B. Warm up the deadlift
A lot of volume in the back squat, so plan accordingly. We are going stay across in the sets of 5, AHAP. Then add weight and stay across in the sets of 3. Take as much rest as you need to make each rep challenging.
WOD
“Off the Edge”
1 round; AFAP
30 cal AB
30 deadlifts (225/155#)
30 OtB burpees
9/10
Repeat! I remember this one like it happened last week. It was fast and gross. Look back and improve. Whether that means putting the same weight on the bar and getting a faster time, or challenging yourself by adding weight and getting around the same time. Maybe even both?
Find a place to push here. Whether it is on the bike or on the burpees. Battle speed. Be smart with the deadlifts, but why not hold on for as long as you can. It is only one round.
Accessory Work
Spend 5 min on the bike to cool down
Then, max foam rolling session
