WOD
Week 1/6 of the new cycle – Focus technique and quality of movement this week. Weights will stay light/moderate to allow body to recover.
Warm-up
Dynamic Warm-up/Stretches
2 Sets
15/12 Calorie Bike
20′ KOT (knee over toes) Walking Lunges
15 Strict Knee Raises
15e/leg Single Leg Calf Raises (rig assisted)
20′ KOT (knee over toes) Walking Lunges
Strength
EMOM x 8 Rounds
Roughly 50% or RPE 5/10
Focus on controlled descent and explosive ascent.
Conditioning
For Time (14 Minute Time Cap):
4-8-12-16-20
Prisoner Box Step-up (20″)*
DB Anchored Sit-up
20 Double Under
Rest 2 Minutes
2-4-6-8-10
Burpee T2B
20 Double Under