Friday, April 29th 2022
Warm-up
A. General
3 rounds
30 second stiff leg rowing
15 Vertical toe touches
10 Russian KB swings
3 rounds
30 second stiff leg rowing
15 Vertical toe touches
10 Russian KB swings
B. Specific
2 pause deadlift @ 40-50%
5 x 3 reps
Weightlifting
Deadlift (6 x 5 @82%)
Metcon
Metcon (4 Rounds for reps)
Row
4 x 750m
Rest 3 mins
4 x 750m
Rest 3 mins
TC: 25 min
Score: Slowest Time
Score: Slowest Time
Scaling Options
Beginner
4x500m
Intermediate
3 x 750m
Perform
As written
Extra Accessory
Metcon
Banded lateral kick
3 x 10/side
Rest 30-60 seconds between sets
3 x 10/side
Rest 30-60 seconds between sets
Score: Weight
Scaling Options
Beginner
4 @ Moderate
Intermediate
As Written
Perform
6 x 5 @82%