March 23, 2022

Wednesday, March 23rd 2022

Warm-up
A. General
Row 150m / 400m Bike
30 sec Curtsy lunges
Row 150m / 400m Bike
30 sec Pause air squats

B. Mobility
Couch stretch
30 sec/side

C.. Activation
25’/25 Banded Monster Walk
6/6 Bulgarian split squats
12 Pause glute bridge

Weightlifting
Back Squat (5 x 2 @Ascending)
2 min rest between sets

TC: 15 mins
Score: Max Weight

Scaling options
Beginner & Intermediate
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
40/35 Cal Row
40 Wall Balls 20/14 lbs
40 TTB

KG: 10/7KG
TC: 14 min
Score: Rounds + Reps

Scaling options
Beginner
30/25 Cal Row
25 Wall Balls @Moderate
25 sit ups

Intermediate
35/30 Cal Row
30 Wall Balls @20/14lbs
30 Toes to Eye Level

COMP
@30/20 lbs

Extra Accessory
Metcon
3 x 10/10 Quadruped unilateral hip extension
or
3 x 20 hip extension on GHD