Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 Russian KBS (med to heavy weight)
20 air squats
10 push-ups
5 ring rows
Mobility
Banded hamstring stretch
Bretzel
Posterior chain prep for speed work
Strength
12 min EMOM
Even – 6 deadlifts @60%
Odds – 4 high box jumps
*must step down
Speed work. Percentages are key, so stick with it and make each rep fast and powerful. Under full tension.
WOD
“Yoohoo”
30 wall balls (20/14#)
2000m row
30 wall balls (20/14#)
Strength of mind is built in workouts like this. GO unbroken on the wall balls, and crush the row. Let’s go weekend warriors, punish this one.
