9.22.2022
Warm-up
[3-10:00]
400m jog
+
AMRAP 5:00
10 PVC pass throughs
10 Strict press
10 Hang Muscle Clean
15-20 ring Row hold
30-45s plank hold
Metcon
[10-50:00]
Metcon (AMRAP - Rounds and Reps)
40:00 @ sustainable pace (65-75%)
.5 mi. Bike
10m/10m Single KB OH Carry (45/25#)
.5 mi. Bike
10 KB Sumo Deadlift High Pull (45/25##)
.5mi bike
10 Hang Muscle Clean & Press (building each round from empty bar: + 5-10# each round)
OPEN(RX+): Start Hang Muscle Clean and Press w/ (75/55)
BUILD: use empty bar or PVC pipe for clean and press and lighter KB as needed
CC: PACER/SUSTAIN
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
