Friday 3/13/20

Warm up: Grab a light KB
2 Rounds
8 Goblet squats
8 KB DL
8 Single leg KB DL
8 Hip hinges with KB behind back
300ft shuttle run (50ft x 6)

Strength: Deadlift
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
4 x 2 @ approx 95%

WOD: Tabata Bike
8 x 20 sec work; 10 sec rest
For max calories

Accessory: Accumulate 2 min ea
Diaphragmatic breathing
Foam roll body part of choice
Stretch area of choice

Notes: In warm up athletes may perform single leg reach rather than DL
if form is not appropriate to add load. WOD is short, but should be
MAXIMAL effort