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Sunday, June 6th 2021

Warm-up
A. General
400m Run or 500m Row @easy

B. Mobility
Split stance Banded T spine rotation
10/10

C. Specific
3 sets
50ft butt kicks + 100m Run@hard*
5 push-up to downward dog
10/10 Banded monster walks
10 Banded squats @just below knee
*This sequence helps athletes to stay on toes

Metcon
Metcon (Time)
5 rounds
15 Back squats @155/105lbs
100m Run
20 Push-ups
100m Run

Rest 3mins, then

3 Rounds
400m Run
50 air squats

KG: 70/45
Score: Total time for all work
TC: 27min

Scaling options
Beginner
5 rounds
15 Back squats @light-mod
100m Run
10-20 kneeling push-ups
100m Run
Rest 3mins, then
3 Rounds
200m Run
25-50 air squats

Intermediate
As written, excluding:
Back squat @115/75lbs
Push-ups 15-20 reps
Air squat 30-50 reps

Cool down