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Sunday, October 17th 2021

Warm-up
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs

C. Specific
3 rounds to progress loading in the following:
-Yoke carry
-Farmers Carry
-Sled push
*Coaches:
the warm-up is a great time to assess and correct the below POP’s with your athletes in detail.

Metcon
Metcon (Weight)
EMOM 30minutes
50′ Yoke carry @mod
50′ Farmer Carry @mod
50′ Sled push @mod

Score: Cumulative weight used through the entire EMOM

Alternative option:
EMOM 30
30sec Heavy barbell rack rack hold @mod
30sec Farmer Carry Lunges @moderate
30sec KB goblet squats @24/16KG

Scaling Options:
Beginner:
EMOM 30
50′ Yoke carry @light
50′ Farmer Carry @light
50′ Sled push @light

Intermediate:
As written

Cool down
Easy 400m jog
+
Forearm stretch