Pre WOD:
Overhead Squat:
4 sets*4 Paused Overhead Squat
75%
Pause= 1 Sec Pause in bottom Position
WOD:
EMOM 30 min (6 rounds) for max reps:
1, 15/12 Cal Erg
2, Deadlift 100/70 kg (220/155 lbs)
3, 15/12 Cal Erg
4, Box Step Overs 1*22.5/15 kg (50/35 lbs)
5, Rest
Post WOD:
Zone 1-2
45 min Optional Erg
2-3 Rounds for Quality
5+5 Eccentric Calf Raise (https://youtu.be/4F0V3HMVEfE?si=fxBBPOycoZ5alIfS)
10+10 Hip Lifts (https://youtu.be/YuE7pGpBWig?si=XHPLu398AUKx-du7)
15 Tibialis Raise (https://youtu.be/OPEuhclsTUQ?si=bBOP8scu8VgFN_8B)
10+10 One Legged Glute Bridge
