DATE – Thursday November 27th
Warm-up: Dynamic lengths – hip/hamstring/midline focused
20 x Banded Good mornings
Mobility: Banded posterior chain floss
WOD A) In 15 min build to a challenging but safe heavy single deadlift. If you are feeling good, work up to your old 1 RM but not beyond.
Then a the 17, 19, and 21 min mark, perform 2 reps at 90% of what you worked up to today.
– Record A as the heavy single only
WOD B) In 15 min build to your heaviest set possible of the following barbell complex: (Aim for 4-5 working/building sets)
3 unbroken cycles of:
1 x Power Clean
2 x Front rack forward lunge (1x L/R)
WOD C) Row 1000m for time – max effort
