Warm-up
Not for time, but for quality
40 cals on the rower
30 air squats
20 push-ups
10 pull-ups
Mobility
Long squat prep for today’s speed work
Couch stretch
Spiderman
Pigeon
Strength
10 min EMOM
Evens – 5 front squats around 60%
Odds – 10 back squats
Leg burner for speed work. All work should be done as quickly as possible. The front squats are the pace car, use your percentages to find your weight and stick with it for both movements. The squats should take no more than :15 and the weight on the bar should allow for speed work, not strength building today. If you are going too slow, you must lower the weight.
WOD
“Girl who missed her train”
4 rounds
200m run
25 KBS (53/35#)
Rest 1:00
200m run
50 DU’s
Rest 1:00
Sprint, go. Sprint, go. Good little sweat session.
Cool Down
5-7 minute cool down on the bike
Foam roll 2 minutes
