ETAC

Work Capacity Experimental Block Week 2
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Session 1: Ruck (Sled drag/object carry optional)
S w/u + 5-10min Run specific warm up (work on form building exercises)
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2mi for time @ 35# dry weight
*No Running or shuffling walk/march only
*13:30/mi goal pace scale weight if needed to ensure you make time
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Session Break: 2-3hrs minimum, if not possible scale back lifting session weight
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Session 2: Lift
S w/u
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20x Banded Hyper
20x DB Incline row
10x Hanging Knee Tucks
3rds <10min
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Warm up DL
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Below the knee 2sec pause DL
5x @ 70% + 10s/ea Banded Pallof Hold
5x @ 72% + 10s/ea Banded Pallof Hold
5x @ 75% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
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4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
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3x5 GHD
3x15 Banded Face Pull