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Sunday, June 20th 2021

Warm-up
A. General
Continuous Tabata
*2 intervals per movement

-Bike, Ski, or Row
-Beat swings
– Thoracic-Lumbar Rotation

-Scap pulls

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
3 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause

Metcon
Metcon (AMRAP – Rounds and Reps)
3 x
AMRAP 10mins
10 Pull-ups
12 Front Squats @115/75lbs
7 Burpee box jump overs @30/24"

Rest 4mins between each amrap
Continue where you left off on each amrap

KG: 50/35
Score: Total rounds + reps
TC: 38mins

Scaling options
Beginner
3 x Amrap 10mins
10 Jumping pull-ups
12 Front Squats @light
7 Burpee box jump overs @high

Intermediate
3 x Amrap 10mins
5 Pull-ups or 10 Assisted Pull-ups
12 Front Squats @95/65lbs
7 Burpee box jump overs 24/20"

Extra Accessory
Metcon
3 x 30 sec/side Banded external + internal rotation hold