9.1.2022
Warm-up
[3-10:00]
200m jog
+
1:00 row
3 inch worm + Cobra stretch
1:00 row
5/5 single DB press
5/5 hang DB snatch
Specific Prep
[10-15:00]
Set up for metcon
Metcon
[15-50:00]
Metcon (AMRAP - Rounds and Reps)
35:00 @ Easily SUSTAINABLE pace
400m run
3 wall walks
6 Hang DB Snatch (RIGHT) + 10 Single Arm OH Walking Lunge (RIGHT) (25/15)
500m row
6 Hang DB Snatch (LEFT) + 10 Single Arm OH Walking Lunge (LEFT) (25/15)
15-20 abmat Sit ups
OPEN (RX+): DB (35/25#) & 8-12 GHD Sit ups
Build: Inchworm+Push Up, Unweighted Lunge, 10-15 Sit Ups
CC: PACER/SUSTAIN
GOAL: even splits, aerobic pace, perfect reps, 4-5 rounds
DB should be light for you on Snatches and OH walking lunges
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
