Wednesday

MOBILITY PIECE FOR THE WEEK!!!!

 

SKILL

 

AMRAP in 10 min

 

Run 400 m or Row 500

10 Walking Lunges

10 m Bear Crawl

10 Air Squats

10 m Crab Walk

 

STRENGTH

 

Deadlifts (Week 1 – Cycle 4)

 

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

 

*** perform :30 sec Plank Hold + 20 Hollow Rocks after each set

 

(18-20 min cap)

 

WOD

 

21-15-9-15-21

 

Box Jump Overs

KBS (70/53)

 

L1 – light KB

L2 – 53/35

 

(12 min cap)

 

AFTER PARTY

 

Mobility of your choice!!