Warm-up
Start on a foam roller, focus on those big pulling muscles
Spend 2 minutes in Z1
Then, 2-3 rounds
10 banded good mornings
10 banded high pulls
20t lunges
Mobility
Banded hamstring and throasic spine mobility
Strength
Deadlift – 3×1@90%
*almost to that all out effort, focus on good reps here with close to max weight. This is going to prep you mentally and physically to attempt a new 1RM next week. Stay motivated and stick to the percentages today, all your hard work will pay off next week.
WOD
“Tough Cookie”
4 rounds
10 thrusters (115/75#)(95/65#)
15 OtB burpees
Rest 2:00
This WOD is built to hurt, so get comfortable with the idea that it is going to be very uncomfortable. Your goal is to move fast each round and sustain that high output over all 4 rounds. Scale the weight to make the thrusters challenging, but they also must be UB. Time of each round will go into Wodify.
Accessory Work
3 rounds
30 sit-ups
1:00 plank hold
