Warm up:
Banded Lat Stretch 2min/side Dynamic Flex (Sprint focus) Activation: Tabata: Sit 2 Stand & I,Y,W's Strength: 5x4 Weighted Pull Up WOD: E2MOMx16 1X Sprint Full Length of the Track Post WOD: 3RNFT 10 BB Roll Out 10 Hollow Rock Coach's note: If the athlete can't perform weighted pull ups have them do strict or banded pull ups. It's been awhile since we have sprinted or even ran at a high intensity, make sure the athletes are warmed up and ready to go. The clock should be running and athletes should be able to keep track of their rest. This isn't supposed to be a burn out, but rather 8 solid max out sprints. Don't forget the Post Wod core session as well.
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December 2018
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