August 28, 2022

Sunday, August 28th 2022

Warm-up
A. General
2 sets
30 seconds machine 1
30 seconds machine 2
30 seconds machine 3

B. Mobility/Activation
World greatest stretch
10-15 rep/side

Hamstring scoops
10-12 reps

C. Specific
– Find setup for BSS
– Ramp up load for Pendlay Row

Weightlifting
Metcon (2 Rounds for reps)
3 sets
6/6 Bulgarian Split squats* @ heavy
8 Pendlay rows @ heavy

TC: 10 minutes

Scaling options:
Beginner, Intermediate
As written

Conditioning
Metcon (Distance)
4 rounds
2 minutes Machine 1
2 minutes Machine 2
2 minutes Machine 3
1 minutes walk/recovery/Rest

Pick 3 machines or 2 machines and shuttle runs.

TC: 28 min
Score: Total meters

Extra Accessory