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Sunday, May 30th 2021

Warm-up
A. General
3min Row @easy
30 Banded good mornings
10 banded presses

B. Mobility
PNF Hamstring stretch
45sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band

C. Specific
2 rounds
100m Row @hard
2 devils press
4 db push press
6 box jump overs

Metcon
Metcon (3 Rounds for reps)
Every 10mins x 3 sets
1,000m Row
10 Devils press 2×50/35lbs
15 DB Push press 2×50/35lbs
20 Box jump overs 24/20"

KG: 22.5/15
Score: Time of each set

Scaling options

Beginner
Every 10mins x 3 sets
500-750m Row
10 Devils press @1xlight
15 DB push-press @1xlight
20 Box jump overs @low

Intermediate
Every 10mins x 3 sets
750-1,000m Row
10 Devils press @2×35/25lbs
15 DB push-press @2×35/25lbs
20 Box jump overs @24/20"

Extra Accessory
Metcon
Cool down 3-4 minutes on bike or rower

Lower Body Flow