March 28, 2022

Monday, March 28th 2022

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
10 Wallball Squats
45sec Row/Bike/Run/Ski @ Moderate
10 Wall Ball Tosses
30sec Row/Bike/Run/Ski @ Hard
10 Wall Balls, focusing on the catch of the ball

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

C. Activation
2 sets
10/10 Banded monster walks
10 Med ball glute bridge adductions*
4 Tempo Back squats @3 seconds down
*

Weightlifting
Back Squat (12 x 2 @60%)
EMOM 12minutes
2 @60%

TC: 12 min
Score: Weight across rounds

Scaling options
Beginner:
2@Moderate

Intermediate:
As Written

Perform
12 x 2 @60%
Rest 30 seconds

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 KB swings 24/16 Kg
10 Box Jumps 24/20”
15 Wall Ball 20/14 lbs

KG:10/8 KG
TC: 15 min
Score: Rounds and Reps

Scaling options
Beginner:
Amrap 15
10 KBS @ light
10 Plate Jump + step down @Moderate
10 Wall Ball @Moderate

Intermediate:
Amrap 15
15 KBS @ 20/12 KG
10 Box Jumps @24/20”
15 Wall Ball @16/12 lbs

Perform
As written

Extra Accessory
Metcon
3 rounds not for time
10 Body saw
50’/arm Single arm farmer Carry @Heavy