April 10, 2022

Sunday, April 10th 2022

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3,5,7,10 seconds

B. Mobility
Standing banded psoas march
20 alternating reps

Metcon
Metcon (Time)
3 rounds
50 Burpee to a target
60 KB swings 24/16 Kg

Score: Time
TC: 27mins

Scaling options
Beginner
3 rounds
30 Burpees
60 Russian KB swings @Light

Intermediate
3 rounds
30-50 Burpee to a target
30-60 KB swings or Russian KB swings @24/16 Kg

Extra Accessory
Metcon
3 sets
6 Nordic ham curls
25/25′ Banded monster walks
20 Glute bridges