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Sunday, October 24th 2021

Warm-up
A. General
3min Bike,Row, or Ski @easy
100′ Walking lunge

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Specific
3 sets
3 PVC shoulder dislocates
6 Box jumps @ascending
100m Sprint on machine

Metcon
Metcon (Time)
3 rounds
3,000m Bike or 1,200m Row/Ski
30 Burpee to target 6"

Every 3 mins complete:
5 Box jumps 32/26"

Score: Time
TC: 35mins

Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Burpees
Every 3 mins complete:
5 Box jumps @mod

Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 Burpee to target 6"

Every 3 mins complete:
5 Box jumps @26/22"

Extra Accessory
Metcon
Tall kneeling on swiss ball
Accumulate 180 seconds

(or something unstable like a balance board)