-Warm Up-
2 rounds
1 min bike
20 sec handstand hold
10 sumo stance good morning(empty barbell)
8 eccentric ankle dorsiflexion
5 lateral step ups
-Strength-
Every 4 minutes x 4 sets
25/18 cals bike
+
5 deadlifts
% of your 1 rep max
Set 1 : 40%
Set 2 : 50%
Set 3 : 60 %
Set 4 : 60 %
Stick to the percentages this is a recovery week - the cardio should be the hard part, work for those cals
-WOD-
14 minute cap
4 RFT
12 wall balls 20/14
12 box jumps 24/20
12 HsPu
12 Deadlifts 155/105