Did everyone read yesterday’s blog post? Make sure you check it out.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 OH squats w/PVC
10 pull-ups
5 push-ups
Mobility
CFP squat mobilitu series;
Couch, spiderman, pigeon, calves and ankles
Strength
A. Back Squat – 8×2 between 80 and 85%
Rest 2:00 between sets.
B. Weighted pull-ups – 6×3; climbing to a max weight.
Today is broken up into 3 very different sections and you can take your time finishing them individually. There is no super setting, there is no rush and really they can be done in any order. However, the back squat will have less of an effect on the bike if done in this order, while the bike will have a big effect on the back squat if swapped.
If you still choose to start on the bike, make sure you look in Wodify before you start because we have done this before and you better beat that score.
WOD
10 min ME on AB
Top 5 worst workouts in CFP’s toolbox. If done right obviously.
Accessory work
A1. Standing double DB strict press – 4×8
A2. Bent over rows w/BB – 4×8
*DB’s or KB’s, make ‘em heavy
