-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