30. Mai 2022
Mai
30
Monday, May 30th 2022
Warm-up
A. General
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
B. Specific
2 rounds
4 pull-ups
8 Push-ups
12 Air squats
+ Vest if you have it
Metcon
Metcon (Time)
Mini Murph
5 rds
– 400m run
– 15 Pull-Ups
– 20 Push-Ups
– 30 Air-Squats
Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
TC: 30 mins