March 29, 2022

Tuesday, March 29th 2022

Warm-up
A. General
3min Bike, row, ski, or run
*At the top of every min complete 3-5 burpees

B. Mobility
Prone PVC press
10-15 repetitions

C. Activation
1-2 set
5 Banded wall-slides, slow and controlled
3 Pike push ups (banded if needed)
Banded Pike Push up:
10 HS hold scap push, facing wall

Gymnastics
Metcon
5 sets
10 HSPU
10 Seated banded rows

RX+ Strict HSPU

TC: 15 min
Score: N/A

Scaling options
Beginner
5 sets
6 Push-ups
10 Seated band Row

Intermediate
5 sets
5 Hspu or 10 Piked hspu
10 Band Rows

Perform
5 rounds
10 Bench Press @55-60%
20/15 Cal Row @damper 10, moderate

Metcon
Metcon (Time)
4 rounds for time
80 Double-unders
15 CTB

TC: 10 min
Score: Time

Scaling options
Beginner
4 rounds
40-80 Single unders
15 Ring rows or 8-10 Strict assisted pull ups

Intermediate
4 rounds
60-80 DU (or Singles + DU)
15 Pull Ups or Reduce reps of C2B

Perform
4 rounds
80 Double unders
50′ Rope sled drag @mod load
50′ Front rack DB walking lunges @2×50/35 lbs
Rest 60 seconds

Extra Accessory
Metcon (Weight)
Turkish Get Up
Accumulate 15 reps/side