Warm-up: Joint Mobility/Dynamic
1. 8 Minute OTM
Odd Minute: 100 Foot Waiters Walk Right
Even Minutes: 100 Foot Waiters Walk Left
*Move at a slow deliberate pace in these carries, the goal isn’t getting it done as fast as possible the goal is quality structural loading and focus on stability. The weight is up to you choose the weight that will allow you to meet the performance standard laid out for this piece.
5 x 3 Lightly tensioned banded Deadlifts with 45-47.5% of your 1rm on the bar
*Rest 45 Seconds between efforts
*Todays banded work is dependent on your available equipment. All we’re asking in this setup is to drop a band over your bar and stand on it for increased residence at the top of your reps. The 45-47.5% window should take what tension band you have and your height into effect. If your taller or only have a heavier tension band play on the low end of the percentage. If your shorter or have lighter tension available use that. Focus on crisp speed on top of your efforts.
*After each set of Ring Dips perform a 20 second Airdyne sprint. Record your calories from each effort and add the total together at the end of the workout. This workout is scored on total number of cals accumulated and time to complete the posted work.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)