Warm up

 

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Mobility 2x

30 secs Glute stretch / side

30 secs Calf stretch / side

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Activation 2x

12 Banded face pull 

30 secs Deficit calf raise on plate

50ft. Banded side walk 

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Specific 2x

100m Row (Easy)

20 DU/SU

5 DB Steps ups (Light)

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WOD

 

  

8x

1:00 Max distance Row

-rest 1:00-

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4x

1:00 Max DU / SU

-rest 1:00-

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2x

1:00 Max DB step ups

-rest 1:00-

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||| Avancé (50/35)

||| Régulier (35/25)

||| Débutant (20/15)

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