April 3, 2022

Sunday, April 3rd 2022

Warm-up
A. General
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25’/25′ Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
2 sets
-7 Banded W-Y
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups

Metcon
Metcon (Time)
For time
150 Sit-ups
15 Wall walks
100 Sit-ups
12 Wall walks
50 Sit-ups
9 Wall walks

Score: Time
TC: 25mins

Scaling options
Beginner
For time
75 Sit-ups
10 Inch worms
50 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms

Intermediate
For time
100 Sit-ups
9 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks

Extra Accessory
Metcon
RDL Airplane
Accumulate 10 repetitions/side