Wednesday L2

Warm-Up:

2:00 Dart Game on rower

into…

3 rounds:

8 Kettlebell Sumo Deadlift High pulls (53/35)

5 Box Jumps (24/20″)

 

Strength:

Deadlift

6 x 5

New Set every 2:00

Progressive

Cap: 60%

 

Metcon:

6 rounds:

500/450m Row

15 Kettlebell Swings (53/35)

15 Box Jumps w/step down (24/20″)

 

Elite/Semis/Quarters: RX

 

Stimulus Check:

Looking for consistent rounds. Pace out the first 3 rounds then push it a little bit. You should be moving smoothly and under control. 

 

Accessories:

4 Rounds:

15 Prisoner Hip Extensions 

20 Weighted Russian Twists (25/15) (Total)

 

into…

 

100 Banded Arch back to good mornings