May 22, 2022

Sunday, May 22nd 2022

Warm-up
A. General
Run 200m
25′ samson stretch lunges
Run 400m
25′ Banded Monster Walk

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2 sets
5/5 Single leg broad jump
10 Banded good mornings
12 Trap-3 raises

Metcon
Metcon (Time)
For time
150 KB swings @ 24-16 kg
100 Box step-up overs 24/16kg, 24/20"
3Km Row or 5km Bike

TC: 30 mins
Score: Time

Scaling Options:
Beginner
100 Russian KB swings @light
100 Box step-up overs @24/20"
1.6 Km Row or 4km Bike

Intermediate
As written

Extra Accessory
Metcon (AMRAP – Reps)
Tabata GHD sit-ups