MONDAY

 
Strength

 

8 min EMOM

 

6 DB Single Leg RDL

 

 

 

Single leg hamstring development. Think about your loading as we did these 3 weeks ago and they did test everyone’s hamstrings.

WOD

 

5 rounds for time

 

500/400m row/ski OR 1000/800m bike

20 Toes to bar

15 Wall balls 9/6

20min cap

 

Rx+-30 wall balls

 

Active: Reduce the T2B to 15 .

 

Lifestyle: Straight leg raises.  Reduce the T2B reps.

 

 

The workout is pure lung and grip capacity. Cardio distance will need to stay under 2:00 in order to complete in the time cap. Wall balls should be unbroken if possible.