Wednesday

All aboard the pain train….Izzy

Warmup

2 mins of each  Run (400m)  or Row, Airdyne, Jumprope (DU Practice)

4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)

5 mins Foam Roll

WOD

Max Plank Hold (forearm) 

then

3 Rounds for time
Run the loop
21 Hand Release Push-ups
12 Deadlifts @ 275/ 185#

*18 min cap.

MOD 1: DL @ 70 % 1RM
MOD 2:

Amrap 12 of 400m Run
10 Push-ups
10 Deadlifts  (Heavy for you but all 10 possible)

Cooldown

5 min Airdyne, Row or Run Conversational Pace.

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