Sunday, September 19th 2021
Warm-up
A. General
5 min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees
5 min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees
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
Post chain activation
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
Metcon
Metcon (Time)
3 rounds
40 KB swings 32/24kg
200 Double-unders
40 DB Thrusters 2×50/35lbs
100 Air squats
40 DB Push press 2×50/35lbs
40 KB swings 32/24kg
200 Double-unders
40 DB Thrusters 2×50/35lbs
100 Air squats
40 DB Push press 2×50/35lbs
Extra Accessory
Metcon
Cool down 3-4 minutes on bike or rower
Lower Body Flow
Score: Time
TC: 35 mins
Scaling options
Beginner
3 rounds
40 Russian KB swings @moderate
200 Single unders
40 DB Thrusters @2xmod
50 Air squats
40 DB Push press @2xlight
DBs@same weight
Intermediate
3 rounds
40 KB swings @24/16kg
100 Double unders
40 DB Thrusters @2×35/25lbs
50-100 Air squats
40 DB Push press @2×35/25lbs