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Friday, September 24th 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

Weightlifting
Deadlift (5 reps E2MOM x 4)
Every 2mins for 8mins
5 reps @75%
Recovery Bike/Row/Ski

Score: Weight on the deadlift
TC: 8mins

Scaling options
Beginner
EMOM x 4 sets
Min 1: 3-5 reps @moderate
Min 2: Recovery Bike/Row/Ski

Intermediate
As written

COMP
9 rounds
30 sec Ski @mod
2 Banded Deadlift @50% + mod bands

Metcon
Metcon (AMRAP – Reps)
EMOM 24minutes
Min 1: 200m Run
Min 2: 12-16 Front rack lunges 95/65lbs
Min 3: 3-4 Wall walks
Min 4: 10-12 KB swings 32/24kg

KG: 40/30
Score: Total reps (exclude the run)

Scaling options
Beginner
Min 1: 100m Run
Min 2: 12-16 Front rack lunges @light
Min 3: 3-4 Inch worms
Min 4: 10-12 Russian KB swings @heavy

Intermediate
Min 1: 100-200m Run
Min 2: 12-16 Front rack lunges @65/45 lbs
Min 3: 1-4 Wall walks
Min 4: 10-12 KB swings @24/16 Kg

COMP
EMOM 40
– 15/10 Cal Row
– 50′ Double DB Front Rack Lunges @2×50/35
– 50′ Hs walk
– 2 Legless Rope Climbs

Extra Accessory
Metcon
McGill Big-3 modified
For quality
30 se/side Star Plank
6-5-4-3-2-1 KB Dead Bug
6-5-4-3-2-1 Bird Dog