Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 banded good mornings
25′ banded monster walk down/back
10 Russian KBS
5 inchworms
Mobility
Posterior chain prep for deadlift prep
Strength
Deadlift – 2.2.2, :10/2:00 rest; build to a max
*Think about your heaviest cluster being between 85 and 90%. As soon as you are over 70%, think about no more than 5 heavy sets.
WOD
“Misinterpretation”
E4:00 for 16 minutes total
400m run
15 RKBS (70/53#)(53/35#)
10 T2B
You should be getting at least :30 of rest. Meaning if you aren’t, think about either cutting the run down, lowering the weight/reps on the KB, or decreasing the difficulty of the T2B.
Cool Down
5 minutes on shoulder recovery…
Lax ball, banded pull-aparts, crossover symmetry? All good ideas…
