Wednesday, August 17th 2022

WARM UP

3 Minute Row

:30 easy/:20 Mod/:10 Hard

2 Sets

-:20 Active Hang

-10 Tin Soilders

-5/5 Dead Bugs

Then,

Go Over RDL Technique and set up EMOM

STRENGTH

Every :90s x 5 sets

-10 RDLs

right into

EMOM x 5

-Max sustainable Strict Pull-up

*use band if athlete can’t do 3 across

METCON

18 Minute AMRAP: 3, 6, 9, 12, 15…

-KB Swings (53/35)

-Step Ups (53/35)

-Box Jumps (24″/20″)

RECOVERY

2:00 Straddle On Wall

Figure 4 On Wall 1:00/1:00

Frog Stretch 1:00