June 24, 2022

Friday, June 24th 2022

Warm-up
A. General
30 sec Row or Bike
30 sec Inchworms
30 sec Row or Bike
30 sec Soldier Walk
30 sec Row or Bike
30 sec Band lat pull down

B. Mobility
Rotating scorpions
60 seconds

C. Specific
2 sets
3 x 1&1/4 push-ups*
5 Scap pulls + 1 kipping pull-up @3sec down
*
*Beginners can do these hand elevated

Weightlifting
Metcon (Weight)
3-4 sets
10 DB pullovers 1×50/35lbs + band
10 Tall kneeling Banded angel
10 Glute bridge Floor press (DBs or BB)

KG: 22.5/15 KG
TC: 15 min
Score: Weight

Scaling Options
Beginner & Intermediate
Reduce load on pullovers as needed. Can be done with only the band.

Perform
5 sets
10 DB Bench Press@ 2x 50/35 lbs
10 Tall kneeling Banded angel

Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Beginner:
Make sure athletes hit a minimum of 8 reps/movement/round.

Extra Accessory
Metcon
GHD situps
5 x 15-20 reps

Core Endurance