W.U.  Coaches Choice

Strength Work:  3 Sets of

  • Single Leg RDL (use KB), Weight as heavy as possible but maintain balance and position
    • Use TEMPO 3 sec top to floor, 3 sec Floor to top.  8/8 reps
  • Kneeling Band Row from Rack. 10/10 reps  High tension

Barbell Work:  Deadlift

  • In 12 mins Work to a heavy 3 rep for the day

W.O.D 5 rounds of

  • 3 x Touch n Go reps of Deadlift @ 75% of 3 heavy for the day
  • 15 x Calories Bike or 20 x Calories Row or 200M Run