June 3, 2022

Friday, June 3rd 2022

Warm-up
A. General
30 sec Easy Row or Bike
30 sec Air Squats to a box*
30 sec Moderate Row or Bike
30 sec Curtsy lunges
30 sec Hard Row or Bike

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Box Squats @Asecending
Tempo 4.1.X.1

Weightlifting
Box Squat (1 rep max)
@parallel

TC: 15 min
Score: Weight

Scaling Options
Beginner
Find a Heavy 3 rep

Intermediate, Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
3 Deficit HSPU 6/4"
12 KBS @ 32/24kg
25’ Handstand walk

TC: 10 min
Score: Rounds and Reps

Scaling Options
Beginner
3 Pike HSPU
12 Russian KBS @ 24/16 kg
50′ DB OH Walk @ 2x 20/15lbs

Intermediate
3 HSPU
12 KBS @ 24/15kg
:20 HS Hold Against The Wall (add shoulder taps if needed)

Perform
3 strict deficit hspu @ 75% of 3RM
50’ Handstand walk

Extra Accessory
Metcon
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets