Date – Tuesday

 

Warm-up: 500m run

 

Mobility:

Roll quads / Glutes

90s Couch stretch

Banded hip capsule lunge

 

WOD A: (20 min)

Back Squat: (Rest 60-120 between 7 working sets as needed)

2 x 3 @ 80-85%

2 x 2 @ 85-90%

3 x 1 @ 90-100%

 

 

WOD B: For time:

1 x 750m Row,

Then 3 rounds of:

100’ sandbag walking lunge (Heavy/Light – front rack)

200’ farmers walk carry (2x 32/24kg)

3 rope climbs (12 Ring rows sub)

then…

1 x 750m Row

 

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