Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KB sumo deadlifts
10 wide stance KB goblet box squats
10t goblet step-ups
10 RKBS
Mobility
Quick squat mobility session
Strength
KB front rack box squats – 4×12
*between each set complete a :45 wall sit
WOD
“Bounce Back”
7 rounds
200m run
12 burpees
Simple and effective. This workout is one where keeping track of your pacing will make a HUGE difference. Every time you leave to complete a 200m, look at the clock and try to keep every round within the same time frame. If you think about that concept, the only way for each round to be the same as if you come out a bit slower than normal. That way you can maintain the same pace through all 7 rounds. The only mistake you could make is to make the first round too fast to hold on. Be smart.
PortComplete
1. Body Building – 4 rounds
10 OH tricep extensions
15 DB floor press
20 empty BB bicep curls
2. Banded work – 3:00 of marching
Banded psoas march
3. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
:30 hard/:30 easy on the ski erg
4. Gymnastics – accumulate 60 to 80 reps
Strict T2B or hanging straight leg raises with wall ball between feet
5. Core work – complete 3 rounds
20 banded deadbugs
10e banded plank rows
100′ waiters carry
