Warm-up (No Measure)
Cardio: 3 Min
Mobility: 15/15 Worlds Greatest Stretch
Then:
2 Sets
10 Plate 90/90
10 RDL
5 Push Press Behind Neck
5 Good Morning
5 Push Jerk
Metcon (Time)
4 RFT:
20 Wallball @ 20/14
15 Front Squat @ 135/95
25 Deadlift @ 135/95
400m Run
Rest 1 Min
**22 Min Time Cap**
This is all about posterior chain. The run will feel slow after the deadlifts. Push through the first 100m and you’ll feel OK.
Variation 1:
15
10
20
Variation 2:
15 @ 14/10
10 @ 75/55
20 @ 75/55
300m
Metcon (No Measure)
3 Sets/Side
10 Turkish Sit Ups
30 Sec Side Star Plank
Rest 60 Sec after second side
https://www.youtube.com/watch?v=0xWU9nz_pyo