5:30 PM
WARM-UP:
3 Rounds of 300m row folllowed by 200m run.
Dynamic Stretch
STRENGTH:
Deadlift / Sumo Deadlift
10 + 5 Reps EMOM for 6 min.
Choose a challenging starting weight and stick with it for all six sets.
Make sure you are warmed up prior to the start of this routine.
WOD: HAVE IT YOUR WAY
For Time:
1 Mile Run
100 Burpee on Plate
Break up the workout as desired.
ICING:
Muscle-up progressions
KOT – Reverse Nordic 20 Reps
Iron Scap