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Thursday, October 28th 2021

Warm-up
A. General
2min Row @easy

B. Mobility
Prone PVC shoulder dislocates
10 reps

C1. Specific
5mins of skin the cat progression
Set rings up at the floor like in the video and have athletes use it at each end range for stability. The goal is to keep tension the whole way through. Use spotters if possible, if this is not possible, the floor acts as the spotter.
For beginners who cannot pass through, use this session to see just how high they can "ball up" the goal for these athletes should be to turn the pelvis over as their knees roll upward.

C2. Specific (Pre-Metcon)
3-2-1 reps
TTB
DB step-up overs

Skill
Metcon
Skin the Cat
Every 90sec x 5 sets
1-3 Skin the cat

Score: For quality
TC: 7:30

Scaling options
Beginner
5 x 1-3 Knee tucks
(knee to elbows or to hips)

Intermediate
5 x 1-3 Strict TTB

Metcon
Metcon (Time)
30-20-10 TTB
10 DB step up overs after each set
@24/20" + 2×50/35lbs

KG:22/16
Score: Time
TC: 12mins

Scaling options
Beginner
30-20-10
V-ups or Sit-ups
Box step up overs after each round
@24/20

Intermediate
30-20-10
Toes to eye level or 10 TTB each round
10 DB step up overs after each round
@24/20" + 2×35/25lbs

COMP
30-20-10
TTB
Yards KB Lunges @32/54

Extra Accessory
Metcon
3 sets
10/10 Banded leg extension
30 sec Bear hug Wall sit