20 November 2016

Article: The Real Reasons Healthy Movement Matters

Warm-up
500 m Row

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Trap S&F (ball)
Banded Super Rack
Banded Pigeon

Metcon
Try to maintain 2:00/500m pace (2:10, 2:20, 2:30 as required ...)
A: 4km Row
21 Hang Clean @ 50% Body Weight,
Rest Remainder of Time
*** Time Cap: 32 min ***
then,
B: 2km Row
18 Hang Clean @ 50% Body Weight
*** Time Cap: 16 min ***
then,
C: 1km Row
15 Hang Clean @ 50% Body Weight
*** Time Cap: 8 min ***
then,
D: 500m Row
12 Hang Clean @ 50% Body Weight
*** Time Cap: 4 min ***