3. Juli 2022
Jul
03
Sunday, July 3rd 2022
Warm-up
A. General
2mins Easy Row, Bike, or Run
2mins Easy Row, Bike, or Run
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
C. Activation
2 sets
5/5 Single leg broad jump
5 Scapular car rotations/Direction
5 upside down kb press
5 Cal Row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Cal Machine
10 Plate Ground to Overhead (10/15/20 kg)
10 Cal Machine
10 Plate Ground to Overhead (10/15/20 kg)
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 DB Clean 1 x 22.5/15 KG
10 burpees to target
10 DB Clean 1 x 22.5/15 KG
10 burpees to target
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Goblet Squats 1 x 22.5/15 KG
10 DB shoulder to OH 1 x 22.5/15 KG (5/5)
10 Goblet Squats 1 x 22.5/15 KG
10 DB shoulder to OH 1 x 22.5/15 KG (5/5)
Extra Accessory
Metcon
Fish game on the rower
Each game lasts 4 minutes (you need PM4 or PM5 for this game)
Score: Total Rounds and Reps