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Thursday, July 22nd 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Pause Air squats
60sec Row/Bike/Run/Ski @ Moderate
30sec Scap pulls
60sec Row/Bike/Run/Ski @ Hard

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2 sets
4-8 Shrimp squat or bulgarian split squat
50′ Farmers Carry @ascending
20 Low box jumps

Metcon
Metcon (Weight)
EMOM 28 mins
Min 1- 30 second elbow plank
Min 2- 25 Air squats
Min 3- 100′ Farmers Carry @Heavy KB’s
Min 4- 50 Double unders

Score: Weight on the farmers carry

Scaling options
Beginner
EMOM 28 mins
Min 1- 15 second elbow plank
Min 2- 10-15 Air squats
Min 3- 100′ Farmers Carry @Moderate KB’s
Min 4- 30sec Double under attempts

Intermediate
EMOM 28 mins
Min 1- 20 second elbow plank
Min 2- 20 Air squats
Min 3- 100′ Farmers Carry @Heavy KB’s
Min 4- 25 Double unders

Extra Accessory
Metcon (Weight)
5x 5/side Bottom up KB Strict Press

Goal: Improve shoulder stability

Points of performance:
– Every rep of the bottom-up press must be controlled.