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Thursday, July 15th 2021

Warm-up
A. General
400m Easy run
10 Alternating Cossack squats

B. Mobility
Single leg deficit calf raise
30 sec/side

C. Specific
2 sets
50ft A skips
50ft Butt kicks + 50ft sprint
10 Tempo wall balls @3sec down

Metcon
Metcon (AMRAP – Reps)
Every 3 mins for 30 mins
400m Run
Max Wall balls @20/14lbs

KG: 10/6
Score: Total reps

Scaling options
Beginner
Every 3 mins for 30 mins
200m Run
Max Wall balls @light

Intermediate
As written

Extra Accessory
Metcon
Banded abs roller
5 x 5
Rest as needed between sets

Goal: Abs strength

Points of performance:
– Control every portion of the descent
– Make sure your spine remains in a neutral position. NO HYPEREXTENSION AT THE BOTTOM. Increase band resistance as needed.