ETAC

Work Capacity Experimental Block Week 3
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Session 1: Run OR Ruck
S w/u
5-10min running form warm up (Strides, A-skips, B-skips, High knees, etc.)
Option Ruck: 2mi for time
*35-45# Dry
*13:30 goal pace

Option Run:
4x90/90
2rds
*Rest 2min between rounds
*Goal pace of 400m per interval

Session Break: 2-3hr minimum, if not possible scale back the lift session

Session 2: Lift
S w/u
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20x Banded reverse hyper
20x Incline DB 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 @ 72% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 10s/ea Banded Pallof Hold
5x @ 77.5% + 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