Outdoor WOD

AMRAP16
2 shuttlesprints (10m)
2 pushups
2 jumping lunges

+ 2 reps each round for each movement

Lower body strength (eccentric focus)

3 sets (will increase over the next week)
4-6 BB FS @ 60X1 (heavy but perfect form)
rest 2-3 min

Lower body strength (eccentric focus)

3 sets (will increase over the next week)
4-6 BB rom. DL @ 60X1 (heavy but perfect form)
rest 2-3 min

Upper body strength (eccentric focus)

3 sets (will increase over the next week)
4-6 strict HSPU @ 60X1 or 4-6 negatives with 6s ecc.
rest 2-3 min

Accessories

3 sets
8-15 3-point rows each side
6-15 strict leg raises or Hochstechen or 4-8 dragonflags
rest 60s