Sunday, January 16th 2022
Warm-up
A. General
Row 30 sec
25′ samson stretch lunges
Row 45 sec
10 PVC shoulder dislocates
Row 30 sec
25′ samson stretch lunges
Row 45 sec
10 PVC shoulder dislocates
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
3 sets
100m Row @hard
10 alternating box step ups (unweighted)
Metcon
Metcon (Time)
Accumulate for time:
4km Row
100 DB box step overs 24/20" + 2×50/35lbs
4km Row
100 DB box step overs 24/20" + 2×50/35lbs
Partition the reps any way you’d like
Extra Accessory
Metcon
RDL Airplane
Accumulate 10 repetitions/side
Accumulate 10 repetitions/side
Don’t skip these. Improving your hips and ankle stability is important and helpful for:
– Squat efficiency
– Pistols stability and efficiency
– preventing injury
and much more.
– Squat efficiency
– Pistols stability and efficiency
– preventing injury
and much more.
Score: Time
TC: 45mins
Scaling options
Beginner
Accumulate for time:
2.5km Row
100 DB box step overs @low + 2xlight
Intermediate
Accumulate for time:
4km Row
100 DB box step overs @24/20" + 2×35/25lbs