THE START OF A TOUGH ONE.
WARM-UP:
400M RUN
2 Rounds of 15 KB Swing, 10 KB S2OH each arm, 10 Goblet Squat.
Dynamic Stretch
STRENGTH:
Back Squat
10 8 6 Build to your 60% @ normal tempo
(5/60)2 Perform these sets with 2 counts on the decent.
WOD: THREE WAYS DOWN @ 7850′
For time:
800m Run
4 Rope Climbs
21 DB S2OH 50/35
600m Run
3 Rope Climbs
15 DB S2OH
400-m run
2 Rope Climbs
9 DB S2OH
ICING:
KOT – Tib Raises 20 reps each leg.