-Run 200m @ 90-98 cadence
-100 quality warm up reps of the BB row. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.
-DE Barbell row 70% 1RM x 3 x 4-8
10 Pistols (each leg)
10 Evil Wheel roll outs
50m Farmers walk 20/15kg each hand
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
-3X NFT 5-15 reps
Speed barbell rows to great power in your upper body for pull movements. Then a wod with a lot of lower body work and some more upper body pulling. Finish off with “Tabata Hollow Rock Monday”