WARM-UP

 
WOD: 

1. EMOM 12min:                                            
ODD: 30sec MB Hollow Hold (10/6) *let the athlete hold the MB overhead keeping elbows lock all the time during the movement.                            
EVEN: 2reps Wall Walks *let the athlete start from a dead position.                                                

2. Interval Conditioning:                                     
Part 1: 5sets x 200m (time cap is 50sec then 10sec rest. Try to keep a pace that you can maintain for 10sets and try to be consistent)

-----3min rest------       

Part 2: 2sets x 400m (time cap is 1min 45sec then 2 min rest. Try to keep a pace that you can maintain for 2sets. Be consistent all the time)

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