MONDAY
| Strength
For Load:
Back squat 5×5 Build across or hold.
Sets every 3:30.
Back squats should be at 75% given the rest period, athletes are encouraged to hold the same weight but can build if required. |
| WOD
3 rounds for time: 400m run 30 wall balls 9/6kg
12 min time cap
Active: Reduce the weight and/or height of the wall ball
Lifestyle: Reduce weight and distance of run.
With the workout we have a simple couplet that, with a good push, should garner a VERY effective dose of intensity. Encourage athletes to treat this like an open workout. |