200729
Warm-up
Warm-up
2 rounds, not for time of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, or AbMat sit-ups
8 good mornings, with pvc pipe
5 overhead squats, with pvc pipe (3 secs descending, 3 secs up)
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, or AbMat sit-ups
8 good mornings, with pvc pipe
5 overhead squats, with pvc pipe (3 secs descending, 3 secs up)
Metcon Rx
Front Squat (1-1-1-1-1-1-1)
Metcon Scaled
Back Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
No Equipment Workout
Metcon (Time)
Walking Lunge, 200m
note the number of steps
Cool Down
Warm-up
400m walk
Wall Leg Stretch
Hold 1-2 mins per side.
Optional Accessory Work
Metcon
Candlestick Conditioning, 10 mins
Rest as needed between sets.