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WOD:

1) Every 5:00 x 8 sets:

A – 0:00 – 3:00 – 400m Run

B – 3:00 – 4:00 – Max Unbroken Push-ups in 30 seconds

C – 4:00 – 5:00 – 3 Rep T+G Deadlift

A – Work on hitting a hard but maintainable 400m Pace for Each Run. Goal is to have all times within 5 seconds of each other.

B – This is a max effort unbroken set of Push-ups with a 30 second Cap. Doesn’t mean you have to go for 30 seconds, if you hit your max in 20 seconds that’s fine, but not spending the whole minute in a plank eeking out a rep at a time. The goal should be high tempo fast reps, once you have to start taking extended pauses that should be the end of the set.

C – Start at a moderate weight and build as deemed fit. Establish a 3RM T+G Deadlift for the day. Last set doesn’t necessarily have to be your heaviest.

Extra Work:

2) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken reps.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one side before the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE