A) Whiteboard Brief (0:00 – 3:00)
– Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast
.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic Warm-up then with a barbell and a band:
3 Rounds of:
5 RDLs
5 Front Squats
10 X-Band Walks Left + Right
5 Glute Bridges (1 count a top)
C) Strength (15:00 – 40:00)
– 13” Box
– If possible use bands or chains and drop to 60%.
2) Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.
D) Metcon (40:00 – 55:00)
”Sandstorm Task Domain”
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
L3: (185, 125)
L2: (155, 105)
L1: (135, 95) 1
10:00 Cap
E) Extra Credit (55:00 – 60:00)
Accumulate:
100-150 Banded Face pull-aparts