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Sunday, June 13th 2021

Warm-up
A. General
3min Bike,Row, or Ski @easy
100′ Walking lunge

B. Mobility
Foam roller wall slide
10 repetition slow and controlled

C. Specific
3 sets
3 PVC shoulder dislocates
6 unweighted step-up overs
100m Sprint on machine

Metcon
Metcon (Time)
3 rounds for time
3,000m Bike or 1,200m Row/Ski
30 DB Box step up overs @1×50/35lbs

Every 3 mins complete:
3-5 Wall walks*
*Should never exceed 45 sec

KG: 22.5/15
Score: Time
TC: 35mins

Scaling options
Beginner
3 rounds
2,000m Bike or 800m Row/Ski
20 Box step up overs

Every 3 mins complete:
3-5 Inch worms
*Should never exceed 45sec for the wall walks

Intermediate
3 rounds
3,000m Bike or 1,200m Row/Ski
20 DB Box step up overs @1×35/35lbs

Every 3 mins complete:
1-3 Wall walks
*Should never exceed 45sec for the wall walks

Extra Accessory
Metcon
3 sets/arm
Max Single arm DB strict press *
100′ Front rack carry

No rest between arms and sets

Goal: Pressing control and muscle balance

Points of performance:
– *Hold 1 sec at shoulder before pressing every rep + fast in the way up