October 15, 2020

Thursday, October 15th 2020

Warm-up
A. General

GAME
Pick a game of the coaches choice. Here is an example of a responsible socially distanced game:
‘Coach Says’
Like Simon says but performing Warm-up movements. Ie: "Coaches says, hold a squat," "Coach says, do 6 Quad pulls" "Do a dynamic monkey clap!"
Anyone who does the monkey claps performs 3 burpees.

B. Mobility
PNF Box lat stretch
5 repetitions
– 5 seconds contraction, pushing against the box with your elbows
– 5 seconds stretch, moving your chest toward the floor

C. Specific
3 sets
Lower body flow

Metcon
Metcon (Time)
50-40-30-20-10
Wall Balls 20/14lbs
Russian KBS @ 32/24kg or Slam balls

Time cap: 22mins

Cool down
Cool down and chat for about 2-3 minutes

Pigeon Stretch on box
Couch stretch (against box)