May 23, 2022

Monday, May 23rd 2022

Warm-up
A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2-3 sets
8 beat swings (TTB in later rounds)
6 forward hops:
2 Vertical jumps

Plyometrics
Metcon (Distance)
EMOM 6minutes
6 Jumps over hurdles @30/24"+

Setup PVC pipe on top of box (for safety)

Score: Max height
TC: 6mins

Scaling Options
Beginner
Box jump
6 x 6

Intermediate & Perform
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
2,4,6,8,10… TTB
18/15 Cal Row

TC: 15 min
Score: Rounds and Reps

Scaling options
Beginner
hanging knee raises
15/12 Cal Row

Intermediate
TT Eye level
18/15 Cal Row

Perform
As written

Extra Accessory
Metcon (Weight)
3-5 sets
8 RDL @ moderate weight
8 Band Face pulls*
* Band @ ankle level

Goal
Posterior chain strength
This is a postural piece, focused on maintaining perfect form, controlling the descent of the RDL until you hit your ideal ROM.
Band face pulls: keep shoulders low and focus on shoulder blade retraction.