ETAC

Work Capacity Experimental Block Week 1
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Session 1: Run (Row/Ski optional)
S w/u
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90/90 x 2
4 rds w/ 2min rest between rounds
Goal: 400m Run/ 500m Row/Ski
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Break: If break in sessions not possible scale back weight during lift
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Session 2: Lift
S w/u
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3x20 Banded Reverse Hyper (light)
3x20 DB Incline Row
3x10 Hanging Knee Tuck
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w/u DL

DL w/ 2s Below Knee Pause
5x70%
5x72.5 %
5x75%
5x75%
w/ 4x10s Banded Pallof Hold each set.
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4x5 Weighted Pull-up
3x6 ECC (6s) SL Box Sqt (if using weight push away from chest as you descend)
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3x8s Tempo GHD
100x Banded Face Pull