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Intervals

Working with some longer intervals today. Pace yourself and choose a manageable weight – 45 seconds is a loooooong time!

Workout of the Day

WARM-UP

3 rds:
10 KB swing/5 pause goblet squat/5 divebombers/10 False Grip (FG) RR

STRENGTH/ACCESSORY

E2M for 10min:
-5 weighted chin-ups

-5 weighted dips

WOD

3 Rounds
Interval :45/:15
-HCL
-Burpee Over Bar
-BS
-T2B
-BOR

RX: 105/155
Zone 3: 85/135, HLR
Zone 2: 65/95, floor progression
Zone 1: scale as needed

MOBILITY

Band OH distraction – 2min/side

Smash/roll lats

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