TD47 111018

Strength:
Dead Hang Pull-ups 8-7-5-5-5
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WOD:
4 rounds of:
50 squats
400m run
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Endurance:
6x300m shuttle run
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Skill:
POSE Technique WK4 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 100 cadence
1 drill (choice)
1X6min @ 94 cadence