17. April 2022
Apr.
17
Sunday, April 17th 2022
Warm-up
A. General
3 rounds
1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions
3 rounds
1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions
B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*
Strength
Metcon (Weight)
DB Bench press
Find the Heaviest weight you can use for 5 reps
Find the Heaviest weight you can use for 5 reps
Metcon
Metcon (Time)
3 rounds
15 Push-up + renegade row 2 x 22.5/15 kg
100m Farmers Carry 2 x 22.5/15 kg
15 Push-up + renegade row 2 x 22.5/15 kg
100m Farmers Carry 2 x 22.5/15 kg
Cool down
3-4 minutes on bike or rower
Shoulder C.A.R’s
3 x 5 Forward / 5 Backward per Arm
TC: 12mins
Scaling options
Beginner,Intermediate,Perform
As Written