7.28.2022
Warm-up
up [3-13:00]
2:00 easy bike
+
5:00 at warm up pace
5 hollow rocks
5 super mans
10-20s ring or bar dip support hold (can use a band for assist)
5 no push up burpees
Skill Work
A. Flow through 10-12 reps of each of the L-Sit Drills
B. L-Sit Hold; 2-3 sets for max time; rest as needed
L-Sit (2-3 attempt for max time)
Metcon
[30-50:00]
March of the Pigs (AMRAP - Rounds and Reps)
20:00 @ 70-75%
15/12 cal bike
10 Toes to Bar
10 Goblet Squats (53/35)
10 Burpees
CC: Pacer/SUSTAIN
GOAL is 5+ rounds
March of the Pigs (BUILD) (AMRAP - Rounds and Reps)
20:00 @ 70-75%
12/10 cal bike
10 Knee Raises
10 Goblet Squats (35/25)
10 Burpees
Cool Down/Stretch
[50-60:00]
2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
