12 June 2019

Warm-up

2-3 Rounds:
10 Alternating Jumping Lunges
10/each way 30' Side Shuffle
10/side 1-Leg Deadlift
150'/side Suitcase Carry

Mobility

Lat / QL Smash (ball / roller)
Glute / TFL Smash (ball)
Calf / Shin S&F (ball)
Banded Ankle Dorsiflexion
Kossack Squats
PVC Behind the Back Pulls (up/down)
then
3 Rounds:
5/side KB Windmills
5-10 RKB Swings
5-10 Kip Swings

Metcon

Metcon (Time)

21-18-15-12-9-6-3
[C2B] Pull-Ups
[Hand-Release] Push-Ups
[GHD] Sit-Ups
[Alternating Pistol] Squats

Rx+= solo C2B+HRPU+GHD+Pistol;
Partner if required / desired ... (try Rx+ option / variations)

Bonus: Metcon (No Measure)

Calf Endurance:
Accumulate 2:00/side of 1-Leg Hopping / Jump Rope
- REST as needed
then
3x15 Slow Calf Raises