Mon – Jan 2nd

Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
25 KBS

 
Warm-Up
Dynamic

 

 

Strength
A.) Back Squat
1.) 10min to find a 10RM
2.) Drop to 90% of “1” for 2×8

 

B.) Deadlift
1.) Work to a “heavy” triple of pause DL with a 3sec pause @ knee
2.) Drop to 90% of “1” for 2×6

 
WOD
OTMx16
Min 1: 15/12cal on Assault Bike
Min 2: 40 DU
Min 3: 20 KBS @ 70/53
Min 4: 15 Burpees

 
Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and t-spine

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