Warm-up
3 rounds
200m run or 150m row
20t walking lunges
:20 HS hold
Mobility
Running mobility before warm-up
Strength
Farmers carry – max distance for 10 min
What I have been noticing is the grip we choice in the farmer’s carry isn’t something that is going to help us long term. Make sure in a grip intensive exercise you are actually training your grip. Which means thumb must come over the handle of the bell, not behind.
WOD
“Rat Race”
5 rounds
400m run
50 air squats
20 min cap
Simple couplet at its finest. A steady pace will win this race. As I tell my classes, when I clean out my fridge, I use the mantra “when in doubt, throw it out” when it comes to mystery foods in Tupperware. That same theory can be applied to your air squats for the day. Don’t even make them close, don’t give anyone doubt. Get the crease of your hips below your knee.
