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Thursday, June 10th 2021

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
-5/5 Airplanes
-7/7 Pause bulgarian split squats
-9 Band pull aparts

Strength
Deadlift (3 x 5 @75-80%)
Rest 2-3mins between sets

Score: Heaviest set
TC: 12mins

Scaling options
Beginner
3 x 3-5@moderate + tempo (4sec down)

Intermediate
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
3-6-9-12-15…
KB swings 32/24Kg
Box jumps 30/24"

Score: Total rounds + reps

Scaling options
Beginner
Amrap 20
Russian KB swings @light-mod
Box jumps @moderate
reps @3,6,9, ect..

Intermediate
Amrap 20
KB swings @24/16Kg
Box jumps @24/20"
reps @3,6,9, ect..

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

5min Lower Body Stretch