31. Juli 2022
Jul
31
Sunday, July 31st 2022
Warm-up
A. General
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Banded Good mornings
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Banded Good mornings
B. Mobility
World’s greatest Stretch
10 reps per side
C. Specific
3 sets
5/side Jumping bulgarian split squat
10 Alternating Curtsy lunges
15m Carry of the working movement:
-Sled drag
-Sandbag
-D-ball Carry
-Farmers Carry
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 30mins
– 200m Sled drag or Object Carry*
– 30 American KB Swings @16/24 kg**
– 200m Sled drag or Object Carry*
– 30 American KB Swings @16/24 kg**
Extra Accessory
Metcon (Checkmark)
Single Leg lateral Med Ball Toss
5 x 5-8 @ heavy
5 x 5-8 @ heavy
*Object options
-Sandbag Carry
-D-ball Carry
-Farmers Carry
**2-3 Sets maximum
Score: Rounds and Reps