200m Run (100m forward – 100m backwards)
Knight to Hamstring – 1 min each leg, Scorpion Stretch – Alternate sides every 10 sec, 10 reps per side, Couch Stretch – 1min per leg.
2 Rounds of 10 Good AM’s, 10 Slow DL, 10 Thrusters (PVC, Bar) Rest 1 min btw.
TNG Deadlift 5,5,5,5 for a 2-2-5 Cadence(2 Up, 2 Pause at Top, 5 Down)
Build to no more than Moderately Heavy (~70-75% 1RM)
5 RFT of 21 WBS, 15 Ball Slams, 100m Farmers Carry.
KBs: RX+ 62/44, RX 53/35, L2 44/26, L1 35/18
Balls: RX 20/14, 30, L2 16/12, 20, L1 12/8, 15
*Can use DB if not enough KB.
TNG Deadlift => Weight, WOD => weight
Stretch Wrists and Hamstrings
Part 1 make sure to focus on your cadence and keep weight at a weight you can handle for cadence. If you can’t do a 2 Up then it is to heavy. TNG means no dropping at all. Keep moving on WBS and Slam Balls and use Farmers Carry to recover and bring HR down.