[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
-No run/row today
-DE Box Squat 80-85% of 1 RM x2 x5-10
[accordion title=”S&C WOD”]
1 Round of Cindy (5 pull ups, 10 press ups, 15 squats)
Practice ring rows, 5 sets of max reps with full range of motion, chest to rings.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
Box Squat is the king of posterior chain squatting. You can activate more posterior muscles with a box squat. Also wide stance to get your hips strong and flexible. Then a wod, asking for 1 GHR mixed into Cindy for 10:00 minutes. This is to get some conditioning in the GHR movement for you.