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SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
Monday:
SWOD:
A1) External Oblique Opener 3 x 12 Pulses https://www.youtube.com/watch?v=uihlk3ki78M
A2) Back Squat 3 x 7 @ 3311
A3) FLR on Rings 3 x 60 sec
A4) Cross-Over Step-Ups 3 x 12 (6 each)
WOD:
AMRAP 8 min:
6 Power Cleans (155/105)
12 Wallballs (20/14 to 10/9)