November 28, 2021

Sunday, November 28th 2021

Warm-up
A. General
3 rounds
-1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions

B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*

Weightlifting
Metcon (Weight)
DB Bench Press (Neutral Grip)
Work up to a heavy 5 reps

Score: Heaviest set
TC: 12mins

Scaling options
Beginner,Intermediate,COMP
As Written

Metcon
Metcon (Time)
3 rounds
15 Push-up + renegade row 2×50/35lbs
100m Farmers Carry 2×50/35lbs

KG: 22.5/15
Score: Time
TC: 15mins

Scaling options
Beginner
3 rounds
15 Push-up + renegade row 2×35/20
100m Farmers Carry 2×35/20

Intermediate & COMP
As Written

Can compare to August 27- 2020

Cool down
1-2 minutes
Quadruped forearm and wrists stretch

1-2 minutes
Cat Camel stretch