Strength:
EMOM X 10
5 Tempo Deadlifts @ 55-65%
3 second eccentric, dead stop at the bottom with no bouncing. Focus on technique, core engagement, and control. The weight shouldn’t be extremely heavy, but not light either. Hamstrings should be stretched.
LeanFit:
Alt. EMOM X 10
Max reps death march with KB in each hand
100m Run
Score=Total death march reps
WOD: “Dump Truck Season”
4 RFT:
400m Run
30 Air Squats
8 DB Box Step Overs (100/70 & 24”20”)
-16 min cap-
GOAL: Complete workout within the time cap. EVERY air squat must be full lock out at the top. If it is not, Coach will immediately write FW next to your name, so be mindful of your movement kids! If you need to cut something down, cut the run to 300m-200m or the weight/height on the box step overs to finish within the cap.
RX: Must finish within time cap. Both feet must touch the top of the box on the DB Box Step Overs, but lockout is not required. Be careful on the 24” boxes!
FW: RW/HAN, cut run down incrementally
