Fitness
4 sets:
Russian step ups x 10 each leg
Rest 60 seconds
Horizontal ring rows x 12 – 15
Rest 60 seconds
60 seconds DU practice
AMRAP 10 minutes
15 Russian KB swings
20 reverse lunges w/med ball
50 SU
Performance
4 sets:
Russian step ups x 10 each leg
Rest 60 seconds
Horizontal ring rows x 12 – 15 (weighted)
Rest 60 seconds
Sand bag clean x 3 – 6
4 RFT:
10 Heavy Russian KB swings
20 Front rack reverse lunges w/sand bag
30 DU
Sport
Recovery WOD #3
Not for time, keep the intensity low and focus on quality movement
1000 m Row @5K + 5
100 DU
500 m Ski Erg
Rest 2 minutes
750 m Row @5K + 3
75 DU
400 m Ski Erg
Rest 2 minutes
500 m Row @5K
50 DU
300 m Ski Erg
15 minutes of mobility and attend yoga class
