March 24, 2022

Thursday, March 24th 2022

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

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. Specific
3 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings
Then ramp up Deadlift

Metcon
Metcon (Weight)
5 rounds
400m Run
30 sec rest
5 Deadlifts @ 70%
30 sec rest
5 Banded broad jumps
30 sec rest

For the run: If you have a 20/14lb vest, wear it, or perform a loaded run

Score: Weight used across each set
TC: 30 mins

Scaling options
Beginner
5 rounds
200m Run
30 sec rest
5 Deadlifts @ moderate
30 sec rest
5 Broad jumps or Box jumps
30 sec rest

Intermediate, COMP
As written

Accessory
Metcon
Bulgarian Split Squat
3 x 10/leg
Rest 30 seconds between legs, 60 sec between sets

Tempo 3 sec eccentric + 1 sec at bottom of every rep

Cool down
Child’s pose + Walk outs
3 rounds
30sec Center
30sec Left side
30sec Right