April 17, 2022

Sunday, April 17th 2022

Warm-up
A. General
3 rounds
1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions

B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*

Strength
Metcon (Weight)
DB Bench press
Find the Heaviest weight you can use for 5 reps

Score: Heaviest set
TC: 12mins

Scaling options
Beginner,Intermediate,Perform
As Written

Metcon
Metcon (Time)
3 rounds
15 Push-up + renegade row 2 x 50/35lbs
100m Farmers Carry 2×50/35lbs

Scaling options
Beginner
3 rounds
15 Push-up + renegade row 2×35/20lbs
100m Farmers Carry 2×35/20lbs

Intermediate & Perform
As Written

Cool down
3-4 minutes on bike or rower

Shoulder C.A.R’s
3 x 5 Forward / 5 Backward per Arm