9.29.2021
Warm-up
[3:00-15:00]
2 Rounds (For Quality)
1:00 Row Easy
10/10 Leg Swings (medially/laterally) + (Forward/Back )
15m Toy Soldiers
15m Walking Quad Stretch
200m Run
Specific Prep
[15:00-20:00]
5 Burpees
150m row
5 burpees
200m run
Metcon
[20:00-50:00]
Crazy Handful of Nothin' (Time)
For Time: (30:00 TIME CAP)
2k Row
30 Burpees
1000m Run
30 Burpees
500m Row
CC: Sustain/Pacer
Goal: Men 17:00-22:00, Women 19:00-24:00
Crazy Handful of Nothin' (BUILD) (Time)
For Time: (30:00 TIME CAP)
1500m Row
30 Burpees
750m Run
30 Burpees
250m Row
Cool Down/Stretch
[50:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
Accessory Work
Metcon (Weight)
3 Sets, for Quality
100ft Dual KB OH Carry
20 Weighted Calf Raises
:30sec Sorenson Hold
Load: Choice
Barbell / Extra Strength
Front Squat (@10X1; 2-2-2-2-2; rest as needed)
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2RM
Romanian Deadlift (@32x1; 3 Sets x 5 Reps)
All sets @ moderate load
Close Grip Bench Press (@30x1; 3-2-2-2; rest as needed)
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2RM
