Monday, May 23rd 2022

A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2-3 sets
8 beat swings (TTB in later rounds)
6 forward hops:
2 Vertical jumps

Metcon (Distance)
EMOM 6minutes
6 Jumps over hurdles @30/24"+

Setup PVC pipe on top of box (for safety)

** Set up 6 boxes along rig side/wall @ 20". Increase to 24" half way through. If athletes cannot jump at this height, they should jump next to it as high as they can. Leave set up for the day. **

Score: Max height
TC: 6mins

Scaling Options
Box jump
6 x 6

Intermediate & Perform
As written

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
2, 4, 6, 8, 10 etc
10, 20, 30, 40, 50 etc
Double unders

TC: 15 min
Score: Rounds and Reps

Scaling options
Hanging knee raises & single unders

Extra Accessory
Metcon (Weight)
3-5 sets
8 RDL @ moderate weight
8 Band Face pulls*
* Band @ ankle level

Posterior chain strength
This is a postural piece, focused on maintaining perfect form, controlling the descent of the RDL until you hit your ideal ROM.
Band face pulls: keep shoulders low and focus on shoulder blade retraction.