Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
20t walking lunges
10 ring rows
Mobility
Long mobility session to recover from the week
Strength
3 to 5 rounds
8e DB bent over rows
10e SA DB strict press
12t weighted step-ups
16t crunches with a plate switch
Some body building work to end/start your week. Bikini season is right around the corner.
WOD
Death by 10m
Start at 50m
EMOM you must complete the required work.
Min 1 – 50m must be done, which is 5 lengths.
Min 2 – 60m
Min 3 – 70m
Etc., How long can you last?
Intended stimulus – slowing building into a high heart rate. This one builds slowly but catches up quickly. Be smart in the beginning to preserve some energy for the later rounds.
