Warm-up(00:00 - 10:00) 2RDS 200M RUN 20 PASSTHROUGHS 10 GOOD MORNING INTO SQUAT 10 STRAIGHT LEG SITUPS 10 BOTTOMS UP KB REVERSE LUNGE
SWOD1 - BOX SQUATS (@105 - 110%)
(15:00 - 21:00)
E2OM
3 SETS X 5 REPS
*TEMPO SQUAT TO BOX AND EXPLODE UP. THE KEY HERE IS TO FOCUS ON A CONTROLLED DESCENT. FOCUS ON DRIVING THE WEIGHT UP FROM THE HEELS AND STAND THROUGH THE BAR.
SWOD2 - DEADLIFT BB CYCLING (@40%)
(25:00 - 31:00)
E20M
3 SETS OF 15 REPS
*IN THIS SECTION, WE ARE LOOKING FOR GOOD MECHANICS AND FOCUSING ON BUILDING GRIP STRENGTH. WORK WITH A WEIGHT THAT ALLOWS YOU TO MOVE CONSISTENTLY AND SAFELY THROUGH ALL 15 REPS.
WOD (35:00 - 55:00)
FOR TIME (CAP 12MIN)
12 TURKISH SIT UP RIGHT SIDE
6 TURKISH GET UP RIGHT SIDE
400M RUN WITH MED (20/14)
12 TURKISH SIT UP LEFT SIDE
6 TURKISH GET UP LEFT SIDE
400M RUN WITH MED (20/14)
GPP: 26/18
RX: 53/35
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