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Tuesday, July 27th 2021

Warm-up
A. General
2 rounds
30 seconds Bike/Row/Ski
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpee to target

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
2 sets
3 DB strict press + 3 DB Jerk dips + 3 DB push press
6 Alternating DB reverse lunges

Strength
Metcon (Time)
For time
50 DB Push press 2×50/35lbs
50 DB Front rack reverse Lunges 2×50/35lbs

KG:22.5/15
Score: Time
TC: 8mins

Scaling options
Beginner
For time
30-50 DB Push press @2xlight-mod
30-50 DB Front rack reverse Lunges @2xlight-mod

Intermediate
For time
50 DB Push press @2×35/25lbs
50 DB Front rack reverse Lunges @2×35/25lbs

COMP
For time
50 DB Push press @2 x 50/35lbs
100′ Mixed grip DB OH Lunges @2×50/35

Metcon
Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 8-10 TTB
Even: 10-15 Burpee to target

Score: Total reps

Scaling options
Beginner
EMOM 20
Odd: 8-10 V-ups or Sit-ups
Even: 6-10 Burpees

Intermediate
EMOM 20
Odd: 6-10 TTB or 8-10 Toes to eye level
Even: 8-12 Burpee to target

COMP
EMOM 20
Odd: 20 Double unders + 8 TTB
Even: 10-15 Bar Facing burpees

Extra Accessory
Metcon
Banded internal rotation
2 x 10/arm

Banded external rotations
2 x 10/arm