27. April 2022
Apr
27
Wednesday, April 27th 2022
Warm-up
A. General
Row 150m
8m samson stretch lunges
Row 200m
8m Banded Monster Walk
Row 150m
8m samson stretch lunges
Row 200m
8m Banded Monster Walk
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
Hold each end range for 1-2 seconds
C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
Weightlifting
Back Squat (3 x 5 @82%)
Metcon
Metcon (Time)
8 Rounds for time
200m Run
10 DB Front squats 2 x 22.5/15 KG
200m Run
10 DB Front squats 2 x 22.5/15 KG
TC: 16 min
Score: Time
Score: Time
Extra Accessory
Metcon
5 sets
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
TC: 12 min
Score: Weight