STRENGTH
every 4 min 16 min
9 deadlifts @65 %
5 seated box jumps
WOD HWPO
2/2/2/2 On / 1:00 Rest
15 Deadlift 185/135 (45%)
15/12 Cal Fan Bike
Max Chest To Bar
*Deadlifts and Fan Bike should be completed at a sprint pace
HWPO CLASSIC
3 rds
400 m run
21 burpees
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
