:startwod:
Warm Up
Joint Mobility and Agility Drills
Strength Workout
Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then:
Conditioning Workout
“Diane”
21,15,9
Dead Lifts 225M/135W
Handstand Push Ups
Cool Down
Band Stretching
Endurance Workout (Optional) 3 + hours after CF
Run 20 Minutes @ 80- 85% Max Effort
If no CF Workout Today do 30 Minutes
:endwod:
