WARMUP
SKILLS
Option 1 GOT NONE
4 alternating sets of :
A.1
Z-PRESS DUAL DB OH HOLD 30 s
rest 90 s
A.2
MAX DEFICIT PIKE HSPU
toes or knees on box
B.
Half-Kneeling Single Arm Dumbbell Press (3131 tempo)
3 sets of Max reps
Rest as needed
*tight midline brace; 3 sets per arm
*start with weaker arm and choose a weight that allows you to get at least 5 reps per set.
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Option 2 GOT SOME
C.
6 sets or to 50 total reps:
200m run @ mile pace / effort
-10 sec transition-
AMRAP (-1) strict HSPU
-rest 90 sec between sets-
WOD
D.Test:
20 min C2 rower /bike For Max Average Watts
*score= average watts held as points
Scoring
Points / anything else (higher is better)