October 9, 2020

Friday, October 9th 2020

Warm-up
A. General
2 rounds @increasing intensity on each round
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks

B. Specific
2 sets
-5 Barbell elbow rotations
-5 Strict Press
-5 pause air squats

Weightlifting
Metcon (Weight)
5 sets
5 Seated DB Press 1 1/2
30 Fast Banded Press
*Hold 3 seconds at forehead level in the descent
Rest 60sec

Time allotted: 10mins

Conditioning
Metcon (Time)
3 rounds
400m Row or Bike 1,000m
800m Run
60 seconds recovery Air Squat*

*1 squat every 3 sec for 60sec

Time cap: 20mins

Cool down
Roll out calves and quads