TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOW(workout of the week): 30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit Tabata C2b/T2b alternating rounds for 12 rounds instead of 8 (6 per movement) EMOM 5 Minutes 2 Strict Ring Muscle Ups+2 Kipping 10 Min HS Walk Practice Extra Conditioning These can be done as add ons to regular wods whenever you feel. Conditioning: 4 Rounds 25 UB Wall Balls 50 UB Double Unders 7 UB Ring Muscle Ups *2-3 Minute rest between rounds, to be done as all out sprints* 5 Rounds 10 DB Squat Cleans 50/35lb dbs (2 dumbbells, one head of db must hit the ground) 10 Burpees over dumbbells *No rest between rounds*
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