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Saturday, July 3rd 2021

Warm-up
A. General
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Reverse plank + march

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
2 sets
5 Cals @hard
3 scap pulls + 5 Beat swings
7/7 Banded Y pulls

Metcon
Metcon (Time)
4 rounds
30 Cal Bike/Row/Ski
20 TTB

Score: Time
TC: 20mins

Scaling options
Beginner
4 rounds
20 Cal Bike/Row/Ski
20 V-ups or sit-ups

Intermediate
4 rounds
30 Cal Bike/Row/Ski
10 TTB or 20 Toes to eye level

*Try and challenge athletes to do here what they did on Tuesday in an environment with much more volume expected.

COMP
Each round for time
4 rounds
30 Cal Bike
20 TTB
Rest 4 minutes between rounds

Metcon (Time)
Team Version

For time
240 Cal Bike/Row/Ski
160 TTB
*Work one partner at a time. You go, i go style. Partition the work as needed.

Extra Accessory
Metcon
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets