1.6.2022
Warm-up
200 M Run
50 ft spider man, 50 ft bear crawl
50 singles
20 air squats
PVC – OHS, GM, Pass Thru, shoulder stretch
50 ft spider man, 50 ft bear crawl
50 singles
20 air squats
PVC – OHS, GM, Pass Thru, shoulder stretch
Metcon (Time)
4 rounds
10 thrusters 95/65 (rx+ 115/75)
20 Double under
rest 2 minutes
3 rounds
10 thrusters
20 DU
rest 2 min
2 Rounds
10 Thrusters
20 DU
rest 1 min
1 round
10 thrusters
20 DU
Time includes breaks
10 thrusters 95/65 (rx+ 115/75)
20 Double under
rest 2 minutes
3 rounds
10 thrusters
20 DU
rest 2 min
2 Rounds
10 Thrusters
20 DU
rest 1 min
1 round
10 thrusters
20 DU
Time includes breaks
Mobility
1 min each
couch stretch, 3 way stretch, scorpion, banded hip
couch stretch, 3 way stretch, scorpion, banded hip
Squat, Front Squat & Overhead Squat
$20 with Coach Ty