[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Row slow and play with RPM/Power output
[/accordion]
[accordion title=”Strength”]
-10 x Sled drags
Backwards X5
Deadlift x5
[/accordion]
[accordion title=”S&C wod”]
-1000m Repeats
Row 1000m each for time, rest half the work time X3
Pace for 3 sets but then continue and hold that pace for as many sets as you can. Hold pacing to within 5 seconds, stop when you slow too much.
[/accordion]
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.
[/accordion]
[/accordions]
