April 29, 2021

Thursday, April 29th 2021

Warm-up
A. General
3 rounds
12 In and out squats
20 Plate Jumps
10 Jumping lunges

B. Mobility
Foam roller wall slide
10 repetition slow and controlled

C. Specific
1 set
-5 Banded wall-slides, slow and controlled
-10 HS hold scap push, facing wall
Then
3-5 reps on each movement

Metcon
Metcon (Time)
For time
100 cal bike/ski/row/run 2Km
30 strict hspu
50 overhead lunges @1×50/35lbs
60 hspu

KG: 22/16
Score: Time
TC: 22mins

Scaling options
Beginner
For time
75 cal bike/ski/row/run 1600m
30 DB strict press @moderate
50 overhead lunges @moderate
60 DB push press @moderate

Intermediate
For time
100 cal bike/ski/row/run 2Km
30 feet elevated piked hspu
50 overhead lunges @1×35/25lbs
30 hspu

Extra Accessory
Metcon
5 rounds
2 minutes Banded march @mod resistance
10/side Banded RDL