WARM UP – MOBILITY
60s work / 15s rest & transition x 12 sets (3 sets of each alternating – 15 mins)
1) 60s Echo Bike (Steady warm-up pace 60-70% effort)
2) 30s right / 30s left side plank
3) 60s farmers carry (laps of the rig – moderate – heavy load)
4) 6/arm single arm dumbbell bench press @2,2,1,1 (steady/stable warm-up weights)
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Groups of 4, start on different stations and rotate in order through 3 rounds
WOD A
Every 6 min x 4 sets: (24 mins)
Run 400m
6-8 Deadlifts (55-65%, smooth controlled reps, no touch and go, control each rep down and pause on the floor)
8-12 Ring push-ups @2,1,X,1 (modify to DB’s or regular push-ups, with tempo if possible)
10-15 Step down box jumps
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Complete each round at a steady and sustainable pace.
Focus on quality movement over speed and intensity today.
Partner up on equipment and stagger by 3 min
ACCESSORY
3 rounds for quality:
6-8/leg Single leg RDL (KB or DB in opposite hand)
15-20/side KB or DB side bends
45-60s hollow flutter kicks
