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Sunday, July 11th 2021

Warm-up
A. General
3 rounds
30sec Row or Bike @increasing intensity on each min
30sec Air squats

B. Mobility
World’s greatest Stretch
10 reps per side

C. Specific
3 sets
5/side Jumping bulgarian split squat
10 Alternating Curtsy lunges
50′ Farmers Carry

*A typical bulgarian split squat set up in front of a wall performed with a medicine ball as a wall ball. Don’t worry about reaching a specific height. Have athletes start lower and progress higher as needed. This is done to establish a base.

Metcon
Metcon (10 Rounds for reps)
EMOM 30minutes
Min 1: 40 sec DB Front rack lunges @2×50/35lbs
Min 2: 40 sec Double-unders
Min 3: 40 sec Farmers carry @2×50/35lbs DB’s

KG: 22.5/15
Score: Total reps

Scaling options
Beginner
EMOM 30
Min 1: 40 sec DB Front rack lunges @2xlight
Min 2: 40 sec Double unders
Min 3: 40 sec Farmers carry @2xlight

Intermediate
As written

Extra Accessory
Metcon
Alternated DB Step-ups over 2×70/50lbs
5 x 10
Rest 60 seconds between sets

Goal: Endurance

Points of performance:
– Every set must be done unbroken. Reduce weight in order to achieve this goal.