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Sunday, July 25th 2021

Warm-up
A. General
3 rounds
200m Run
30sec Quadruped calf pedals

15sec Double unders
15 sec Banded Good mornings

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
3 x 50′ butt kicks + 50′ sprint
2 sets
5 KB dead lifts + 5 Russian swings + 5 KB swings
5 Box jump overs

Metcon
Metcon (Time)
For time

Buy in: 1k Run

5 rounds for time
30 Box jump overs 24/20"
30 KB Swings 24/16 Kg

Buy out: 1 Km Run

Score: Time
TC: 40mins

Scaling options
Beginner
Buy in: 600-800m Run
5 rounds for time
30 Box jump overs @low-mod
15-30 Russian KB Swings @24/16 Kg
Buy out: 600-800m Run

Intermediate
Buy in: 800m-1 Km Run
5 rounds for time
20-30 Box jump overs @24/20"
20-30 KB Swings @24/16 Kg
Buy out: 800m-1 Km Run

Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.