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Sunday, July 18th 2021

Warm-up
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs

C. Specific
Amrap 5mins
-5 Pike ups
-7 Light kb swings
-9 Air squats

Metcon
Metcon (Time)
For time:
3km Ski/Row/Bike 7,500m

Every 2 mins complete:
6-8 Burpees
8-10 KB swings @32/24Kg

Scoring: Time
TC: 30mins

Scaling options
Beginner
For time:
2km Ski/Row/Bike 5km

Every 2 mins complete:
4-6 Burpees
8-10 Russian KB swings @mod

Intermediate
24/16 Kg KB

Extra Accessory
Metcon
Banded Single leg RDL
3 x 10/leg
Rest 30-45 sec between legs and sets

Hold 2 sec at bottom + explode up