Indoors Primarily
Warm Up
500M Row
Then
With Sliders
2 Rounds
:30 Work/:10 Rest and Switch
-Glute Bridges
-Push-Up with Press Overhead Right Side
-Reverse Lunge Right Side
-Push-Up with Press Out Left Side
-Reverse Lunge Left Side
-V-Ups or Knee Tucks
Strength
EMOM14
Odd Minutes
Deadlift
3 Reps @70%
3 Reps @75%
2 Reps @80%
2 Reps @85%
1 Rep@90%
1 Rep @ 95%
1 Rep @100-102%
WOD
1000m Row
30 Handstand Push-ups
1000m Row
Level 1 – 30 push-ups
ADV = 4|2 inch deficit
Sub = 30 seated Single Arm Strict press 40|25, or 60 Push-ups
MODWOD
800m Medball Run 20|14
30 Single Arm Strict Press 40|25 or 60 Push Ups
800 Med Ball Run 20|14
Level 2 – 95|65
Level 1 – 65|35 or 30 push-ups
ADV = 4|2 inch deficit
Sub = 60 Push-ups
Extra Recovery Work
1k Easy Row @ 20s/m
Then all at 60%
5 x 20/16 Cals with :10s rest
4 x 25/20 Cals with :15s rest
2 x 50/40 Cals with :30s rest
1k Easy Row @ 20s/m