A. General
3min Bike/Row/Ski @increasing intensity
EMOM:
3 Burpees + 4 V-ups
B. Mobility
Prayer stretch with foam roller
C. Specific (Metcon)
6/4 Cal Machine
6 TTB
4 OH Squats
6 Hspu
4 Devils press
2 x 5-10 breaths while holding the stretch
TTB Timing Drill
5-8 sets of
3-5 reps
AMRAP 26 minutes
40 Cal Air Bike/Row or 30 Cal ski
60 TTB
40 Overhead Squat @ 95/65 lbs
60 Hspu
40 Devils press @ 2 x 50/35lbs
KG: 45/30,22.5/15 KG
TC: 26 min
Score: Rounds and Reps
Scaling Options
Beginner
20 Cal Air Bike/Row or 15 Cal ski
40 HKR
20 OHS @ 45/35lbs
40 DB Push Press @ 2×25/15lbs
20 Devils press @ 1 x 25/15lbs
Intermediate
40 Cal Air Bike/Row or 30 Cal ski
60 Toes to eye level
40 OHS @ 75/55lbs
60 Pike Hspu
40 Devils press @ 2 x 35/25lbs
Perform
40 Cal Echo Bike
60 GHD Sit-ups
40 DB OH Squats @1×50/35 lbs
60 hspu
40 Devils press @1×70/50 lbs
3 sets
3/side Chinese plank + knee drive
15 sec/side Contralateral ring plank
30 sec/side Star plank
Beginner:
Knee Raise
Intermediate:
Leg Raise, as high as possible