8 June 2019

Warm-up

Choose: Run, Row or Bike

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

3 Rounds:
10 Calf Raises
10 Walking Lunge Steps
10-20 Alternating Groiners

Mobility

3 Rounds:
5/side Thoracic Extension Rotation
10 Wall Slides (PVC)
5-10 Kip Swings
***
then
Couch Stretch
Lat Distraction

Metcon

A: Metcon (No Measure)

Alternating EMoM-10:
i. 1-5/side 1-Arm Overhead Squat (70/53#)
ii. 1-5 Unbroken Ring Muscle-UpsOHS: adjust weight / bar
MU: 5 Banded Lat Pull-Downs + 5 Triceps Ext ...

B: Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 [DB] Thruster (95/65#)
10 [C2B] Pull-UpsNo Singles;
variations as required:
Adjust weight
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...
***
Rx+= unbroken sets
with Dumbbells (50/35#) + C2B