Warm Up/ PreHab: BFCF
Aerobic Capacity:
1000m Run: 6 min pace
Rest 3:00
400m Run: 2:00-2:30 pace
Rest 3:00
700m Run: 4:00 pace
Rest 3:00
300m Run: 1:30-2:00 pace
Rest 3:00
600m Run: 3:30 pace
Rest 3:00
200m Run: 1:00 pace
Strength (DE):
10 min EMOM:
– 2 Deadlifts @ 50% + Green Bands
WOD:
For time:
– 2000m Row
– 40 Burpees Over the Erg
– 20 Overhead Walking Lunges (175/115 lbs) – Weight may be aggressive, adjust as needed.
Accessory:
– Plank on Rings: 3 x 30 seconds
Recovery:
BFCF