April 7, 2022

Thursday, April 7th 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s

B. Activation
3 sets @ascending
10-7-5 Strict press @light, mod, mod-heavy
10 Banded W-Y
* press ascending just like Monday’s squat prep.

C. Conditioning prep
3 sets
50m’s legs only row
50m’s hips and arms only row
100m’s @Hard full stroke

Weightlifting
Shoulder Press (5 rep max)
TC: 15 min
Score: Weight

Scaling options
Beginner & Intermediate
As Written

Conditioning
Metcon (5 Rounds for reps)
For time
5 x 500m Row
Rest 90 seconds

TC: 20 min
Score: Fastest 500m

Scaling options
Beginner
5 x 350-500m
Rest 90 seconds

Intermediate
As Written

Extra Accessory
Metcon
4 sets
30 second hand plank
60 second elbow plank
60 second rest

Try your best to go unbroken, but take a break if needed