Sunday, April 3rd 2022
Warm-up
A. General
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25’/25′ Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25’/25′ Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
C. Specific
2 sets
-7 Banded W-Y
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups
Metcon
Metcon (Time)
For time
150 Sit-ups
15 Wall walks
100 Sit-ups
12 Wall walks
50 Sit-ups
9 Wall walks
150 Sit-ups
15 Wall walks
100 Sit-ups
12 Wall walks
50 Sit-ups
9 Wall walks
Extra Accessory
Metcon
RDL Airplane
Accumulate 10 repetitions/side
Accumulate 10 repetitions/side
TC: 25mins
Scaling options
Beginner
For time
75 Sit-ups
10 Inch worms
50 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms
Intermediate
For time
100 Sit-ups
9 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks