Monday May 13th
Warm-up
Warm-up
A. General
3 rounds
12/10 cal row
20 mountain climbers 50’ OH single DB carry
B. Mobility
Prayer stretch with foam roller or on floor
3 x 5-10 breaths while holding the stretch
3 rounds
12/10 cal row
20 mountain climbers 50’ OH single DB carry
B. Mobility
Prayer stretch with foam roller or on floor
3 x 5-10 breaths while holding the stretch
C. Specific
Running warm-up drills (25’ light jog between each exercise) 25’ toes walk
25’ heels walk
25’ bunny hops
25’ skip A
25’ dynamic high knees 25’ carioca
Metcon (Time)
4 rounds
9 DB clean and jerks @ 70/50* ** 15 burpee over DBs
400m run
rest 60 seconds
*Open 65/45 ** 2 DBs
9 DB clean and jerks @ 70/50* ** 15 burpee over DBs
400m run
rest 60 seconds
*Open 65/45 ** 2 DBs
Metcon
L-sit raises 4 x 6-10
Finisher
Metcon
HSPU
100 strict HSPU for time
Time cap: 7 minutes
100 strict HSPU for time
Time cap: 7 minutes
Gymnastics
Pistols
Lateral on box 6 x 6/leg
Gymnastics conditioning
Tabata pull ups
Alternate betwee strict & kipping
4 sets
15 DB bench press @ moderate to light 12 extension hold + row
8 extension hold + Ys
Conditioning
Bike, erg if possible (or Echo)
6 rounds
1 minute max meters in bike 30 wallball squats @ 20/14 rest 1 minute