11.28.2022
Warm-up
[3-12:00]
400m jog
+
30s row easy
60s row moderate
30s row fast
+
AMRAP 4:00
10 reverse lunges
10 knuckle drags
10 mountain climbers
10 skater plyos
+
Specific Prep [12-18:00]
With empty bar
12 front rack lunges
+
add some weight
10 front rack lunges
Weightlifting
[18-30:00]
Front Rack Lunge (10/leg x 3 sets; rest 2:00)
all 3 sets @ same weight
Goblet Hold Lunge (12-14/leg x 3 sets; rest 2:00)
all 3 sets @ same weight
Metcon
[30-55:00]
Cosmo (Time)
For time @ SUSTAIN pace (25:00 CAP)
run 400m
750m row
25 Russian KBS (53/35)
25 sit ups
run 800m
25 sit ups
25 Russian KBS (53/35)
750m row
run 400m
OPEN(RX+): same as Fitness
CC: Pacer/SUSTAIN
Cosmo (BUILD) (Time)
For time @ SUSTAIN pace (25:00 CAP)
run 400m
750m row
25 Russian KBS (53/35)
25 sit ups
run 800m
25 sit ups
25 Russian KBS (53/35)
750m row
run 400m
Recovery/Endurance Builder
[after class]
(start these about 30-60s after workout is over)
1:00/leg hamstring stretch
1:00/leg pigeon pose
1:00/leg calf stretch
