Tuesday (Sole Lift/ Pace)

Warm up

Glute & hip actaivation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Deficit deadlifts/ Strict TTB

WOD

A-    5x 3

Deficit deadlifts

B- 12 minute AMRAP

200m run

12 super strict TTB

GoFit

Partner Pacing Warm up #3

5x

30:30

Lateral jumps

(Maintain same reps throughout)

5x

50:10

Jump rope

(Maintain same reps throughout)

Skill

Wall squats

WOD

Tabata

-Double unders/ Jump rope

-TTB/ leg lifts

-Burpees

-Air squats