Sunday, March 6th 2022
Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Activation
2 sets
5/5 Single leg broad jump
10 Banded good mornings
12 Trap-3 raises
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22minutes
2, 4, 6, ect…
Air Squats
DB Step-ups 24/20" + 1 x 50/35 lbs
Cal Bike/Ski/Row
2, 4, 6, ect…
Air Squats
DB Step-ups 24/20" + 1 x 50/35 lbs
Cal Bike/Ski/Row
Extra Accessory
Metcon
Standing banded psoas march
3 x 60 sec
3 x 60 sec
Rest as needed
Score: Rounds + reps
Scaling Options:
Beginner
Amrap 22
2, 4, 6, ect…
Air squat
Step-ups @24/20"
Cal Bike/Ski/Row
Intermediate
DB @ 1×35/25 lbs