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Sunday, October 10th 2021

Warm-up
A. General
60sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike

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
AMRAP 5mins
5/5 Spiderman stretch
5/5 single arm DB push press
5 Scap pulls + 5 scap push

Metcon
Metcon (Time)
3 rounds
Run 800m
20 Burpee to target 6"
Run 400m
20 Push-ups

Score: Time
TC: 35mins

Scaling options
Beginner
3 rounds
Run 400m
15 Burpees
Run 200m
15 Elevated Push-ups

Intermediate
3 rounds
Run 800m
15-20 Burpee to target @6"
Run 400m
12-20 Push-ups

Extra Accessory
Metcon
5 sets
1212 RDL with reach on bosu ball or cushion
66 Russian step ups