Warm-up:
Row 500m
Banded hip distractions
15 squats
Straight leg Bear crawl down
Spider-Man crawl back
10 GHD sit-ups
15 leg swings
Warm up squats
Strength:
Every 4 minutes, for 20 minutes (5 sets)…
Back Squat (descend at 2 sec and pause 2 sec at top)
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….
WoD:
For max reps/meters…
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell or KB Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
Post scores for each portion.
Mobility:
LAX plantar and pec
Roll posterior
Roll IT bands