If you are competing this weekend do the following today and then take tomorrow off
1) Speed Deadlifts 10 x 1 at 60% of 1RM rest 30seconds
- These should be explosive from the ground up, drop and rest for 30 seconds
2) Partner WOD for total reps
4 mins at each station
Cal row (switch every 15)
Box Jump overs (24/20)
Rope Climbs
KBS( 55/35)
100m Sprint
1 person works at a time
If you are not competing this weekend
Hit the stuff tomorrow and 8am on Sat morning
1) 10 min Assault bike
Every time your pace drops below (300/250 watts) get off and do 10 burpees. Subtract the number of burpees you do from total calories
2) 10 min AD easy recovery ride
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