Warm-up
3 rounds
200/150m row
15 sit-ups
10 air squats
Mobility
Mobility session as a class
Strength
3 or 4 rounds
8e DB step-ups
10e half kneeling, banded Palloff press
:45 plank hold
A very cool session working your unilateral strength. This one should be done with intent and good mechanics. Do not rush through, stay invested, and walk away a little bit better than when you started.
WOD
“Much to Say”
15 min AMRAP
200m row
100m DB farmers carry (50/35#)(40/25#)
20 Russian KBS (70/53#)(53/35#)
Intended stimulus – the one workout where you need to settle into a pace and keep moving the entire time. The row, the farmers carry and the KBS should all be done with the intention of finishing before taking a break. Find something around 80 to 85% effort and settle in for the duration.
