Sunday, October 10th 2021
Warm-up
A. General
60sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike
60sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike
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
AMRAP 5mins
5/5 Spiderman stretch
5/5 single arm DB push press
5 Scap pulls + 5 scap push
Metcon
Metcon (Time)
3 rounds
Run 800m
20 Burpee to target 6"
Run 400m
20 Push-ups
Run 800m
20 Burpee to target 6"
Run 400m
20 Push-ups
Extra Accessory
Metcon
5 sets
1212 RDL with reach on bosu ball or cushion
66 Russian step ups
1212 RDL with reach on bosu ball or cushion
66 Russian step ups
TC: 35mins
Scaling options
Beginner
3 rounds
Run 400m
15 Burpees
Run 200m
15 Elevated Push-ups
Intermediate
3 rounds
Run 800m
15-20 Burpee to target @6"
Run 400m
12-20 Push-ups