Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 walking lunges
10 push-ups
5 hanging knee tucks or T2B (strict)
Mobility
Banded shoulder mobility
Strength
Strict press – 5×5; AHAP and across
Fundamentals. Be good at the basics and the rest will come.
WOD
“Dot Com on the Road”
4 rounds
400m run
50 air squats
Get outside with your fitness. I know its cold but as long as its not icy, let’s get some road miles in. The 50 air squats are going to attempt to change your running form, do not let them. Once you are done with your 50 squats, move on, they are done with and focus on the run.
Accessory Work
Banded leg curls – accumulate 100t
GHD back extensions – accumulate 60
