Don’t forget about the new challenge…
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
8 banded high pulls
8 push-ups
8e SA KB swings
Quick joint mobility session
Strength
3 rounds
A1. Single leg, KB Romanian deadlifts – 8e side (https://www.youtube.com/watch?v=7uA1PLNIWK8)
A2. Banded tricep push downs – 20
A3. Weighted plank hold – 1:00
Strength needs to be fast and efficient. Don’t need to do a ton of warming up for this one. Get going and done so you have plenty of time for the WOD, which needs at least 30 minutes between explanation, set-up, and execution.
WOD
“Blue Line”
10 min AMRAP
200m run
10 pull-ups
30 DU’s
Rest 2:00
10 min AMRAP
200m run
10 push-ups
30 DU’s
Very little explanation necessary. Start moving and keep moving. Hold yourself accountable to good movement patterns and standards. Score is total rounds and reps of both metcons added together.
Accessory Work
Quick core blaster
3 rounds
25 straght leg sit-ups
25 glute bridges
25 flutter kicks
