Tuesday

SKILL

 

2 Rounds of:

 

:40 sec of Single Unders

10 Iron Cross + 10 Push to Back Extension

:20 sec Spiderman Hold each leg

15 PVC Good Mornings

 

STRENGTH

 

Deadlift 2-RM

 

Every 2:30 for 15 min

 

7 reps @ 50% of goal 2-RM

5 reps @ 60-65% of goal 2-RM

3 reps @ 70-75% of goal 2-RM

2 reps @ 80-85%

2 reps @ 90-95%

2 reps @ 2-RM Goal

 

WOD

 

4 Rounds each for time:

 

Run 300 m

then…

15-12-9

Goblet Squats

Push Ups w/HR

KBS (53/35)

then…

10 Burpees

 

Rest 2 min

 

L1 –  3 rounds