Prehab:
KB & Box Ankle Mobility
Pigeon Stretch
Banded Lat Stretch
PCV Pipe Shoulder External Rotation Stretch (Clock Stretch)
Strength:
5 sets of:
3 Tempo Front Squat @ 32X1 (75-80%)
“Fran-kenstein”
2 Rounds for time:
18 cal Row/Bike
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
Buyout 800m run
Post WOD:
BB Mash/Roll Quads
Roll Lats
Tempo squats are here to improve technique. This isolates the more difficult parts of the movement and develops strength in both the core and posterior chain. The Wod is only 2 rds, its an all out sprint. Get through it as quick as you can then bring it on the run!