September 10, 2020

Thursday, September 10th 2020

Warm-up
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Specific
Every 90s x 3
30sec T-spine squat rotation

15sec/side Jumping Bulgarian split squats

Weightlifting
Back Squat (3×4, 6×3 @65-75%)
EMOM 12minutes
Min 1,2,3: 4 reps @65%
Min 4,5,6: 3 reps @70%
Min 7,8,9: 3 reps @75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
3 Kettlebell swings 53/35lbs
3 Air squats
6 Kettlebell swings 53/35lbs
6 Air squats

9,9…12,12…etc

Cool down
Adductor rock back

1:30/side