October 12, 2020

Monday, October 12th 2020

Warm-up
A. General
2rounds
1mins Row or Bike @increasing intensity on each min
30sec alternating hamstring scoops
30sec alternating quad pulls

B. Specific
1 set
-5/side KB/DB Single leg RDL + reach
-10 Wall balls
-10 Band abduction glute bridges
-5 Tuck Jumps

Weightlifting
Back Squat (5×7@75%)
Time allotted: 15mins

Metcon
Metcon (5 Rounds for reps)
5 Rounds, each for time
10 Thrusters 95/65 lbs
25 V-ups
10 Bar facing burpees
Rest 1min

Time cap: 18mins

Cool down
Easy 200m walk
+
Adductor Rock back
Kneeling quad stretch