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Thursday, September 23rd 2021
Warm-up
A. General
2 rounds
30 sec row or bike
30sec Air squat
30sec high box step ups

B. Mobility
B1. Soft Tissue Mobilization Foam roll/Lax ball
Lats, traps, hip flexors
spend 30 sec/body part/side (3mins total)

B2. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg


C. Specific
2 sets
-20sec Hollow rocks
-7 Tall kneeling Banded Angels
-5 Broad jumps
Skill
Metcon
Candle Sticks

For 10 mins:
Practice The Candlestick progression

Candlestick to pistol
Candlestick (both feet)
Elevated candle stick
Hollow body rocks + Cossack squats
Metcon
Metcon (Time)
Using a tabata interval, complete the following for time:
100 DB Front Squats 2×50/35lbs
100 Abmat Sit-ups
100 DB Hang cleans 2×50/35lbs
500′ Farmer’s Carry @ (25/25′) 2×50/35lbs
KG: 22.5/15
Score: Total time
TC: 25 mins

Scaling options
Beginner
100 Air squats
50-100 Abmat Sit-ups
100 DB Hang cleans @2xlight
500′ Farmers Carry @ (25/25′) 2xsame as clean

Intermediate
100 DB squats @2×35/25 lbs
75-100 Abmat Sit-ups
100 DB Hang cleans @2×35/25 lbs
500′ Farmers Carry @ (25/25′) 2×35/25 lbs
Cool down
Easy 3-4 minutes on rower or bike, right after metcon to help heart rate go back down slowly.