February 10, 2022

Thursday, February 10th 2022

Warm-up
A. General
2 rounds
30 seconds Bike/Row/Ski
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpees

5 Pause wall balls @as high as possible

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Activation
2 sets
6/6 Single leg, single arm Russian KB swing
10 Alternating jumping lunges

Weightlifting
Metcon (Weight)
Front rack lunges
Work up to a heavy 6/6

Score: Weight
TC: 10mins

Scaling options
Beginner
Front Rack Lunges @ lighter

Intermediate
As written

Metcon
Metcon (Time)
4 rounds for time
24 Pull ups
24 Wall Balls 20/14 lbs

KG: 10/6
Score: Time
TC: 20mins

Scaling options
Beginner
24 Ring rows
24 Wall Balls @ light

Intermediate
12 Pull ups OR 24 Assisted Pull ups
18 Wall Balls 20/14 lbs

Extra Accessory
Metcon
12-9-6
Bent over DB Rows @mod
Toe touches

This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.