[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the weighted step ups prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
-ME Weighted step ups
With a 20-24″ box hold dumbbels in each hand. Strict, no swing and ensure the shin is vertical. Keep the one leg on the box and step up and down, max reps per weight on that leg, then swap.
[accordion title=”S&C WOD”]
Odds Deadlift 90% 1 Rm x1
Evens Bar dips x5
-Glute Ham Raise x5 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
EMOM (Every Min, On the Min), when done this way (:50 sec rest) help you to increase work capacity for a longer duration. We have gone heavy on the deads, ensure you keep good form. If form breaks down go lighter.