1. Warm up
2. Strength
5x5 Ring Row - Feet as far forward as possible or elevated.
3. WOD
EMOM 8
3 x DL @75% 1RM
3 mins rest
EMOM 8
8 x Thrusters (35/25) (Odd)
10 x Box Jumps 24/21 (Even)
4. Recovery
Banded hamstring and quad stretch
1. Warm up
2. Strength
5x5 Ring Row - Feet as far forward as possible or elevated.
3. WOD
EMOM 8
3 x DL @75% 1RM
3 mins rest
EMOM 8
8 x Thrusters (35/25) (Odd)
10 x Box Jumps 24/21 (Even)
4. Recovery
Banded hamstring and quad stretch