Sunday, November 7th 2021
Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
60sec Row/Bike/Run/Ski @ Hard
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
60sec Quadruped calf pedals
C. Specific
3 sets
5/5 Single leg broad jump
10 KB swings
6-8 Cal Bike, row, ski, or 100m Run @hard
Metcon
Metcon (Time)
3 rounds
30 Cal Row
120 Double unders
30 Cal Row
120 Double unders
Extra Accessory
Metcon
Band Rotation
3 x 10/side
3 x 10/side
Hold 2 seconds at peak contraction for every repetition
TC: 20mins
Beginner:
3 rounds for time
20 cal Row
120 Single unders
Intermediate:
3 rounds for time
20-30 cal Row
60 Double unders