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Thursday, November 18th 2021

Warm-up
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Tempo banded T’s @ 5 sec eccentric

B.Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2 sets
5/5 Single leg Hip Thrust
10 empty bar bent over row
20 Plate in and out

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
20 DB box step ups 1×50/35lbs, 24/20"
20 KB swings 24/16 Kg

Rest 5mins

Metcon (AMRAP – Rounds and Reps)
AMRAP 5mins
10 DB box step ups 1×50/35 lbs, 24/20"
10 KB swings 24/16 Kg

Kg: 22.5/15
Score: Rounds + reps on each amrap (2 scores)
TC: 20mins

Scaling options
*Reduce load and/or reps to maintain stimulus
KB swing can be modified to a russian swing.

Core
Metcon (3 Rounds for reps)
3 sets
8-10 Strict knees to elbows
6-8 Feet Anchored Front rack Sit-ups 2×50/35lbs

Kg: 2x 22.5/15
Score: For quality
TC: 10mins

Scaling option
3 sets
8-10 Strict knee tucks
6-8 Feet Anchored Sit-ups

Cool down
2k Row @RPE 5