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Wednesday, August 4th 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
6/6 bulgarian split squats
8 Banded Abduction glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down

Strength
Back Squat (Weight)
5 @65%
5 @75%
Max reps @85%

Score: Weight used across each set
TC: 10mins

Scaling options
Beginner
3×5 @3 sec down
Rest 2mins

Intermediate
As written

COMP
As written

Metcon
Metcon (Time)
Partition the work as you wish
For time
150 Wall Balls 20/14 lbs
75 CTB

KG: 10/7
Score: Time
TC: 20mins

KG: 10/7
Score: Time
TC: 20mins

Scaling options
Beginner
Amrap 20 mins
10 Wall balls @light
5 Ring rows

Intermediate
Partition the work as needed
For time
100 Wall Balls @20/14 lbs
50-75 Pull-ups

Forced rest every 3 minutes

COMP
As written

Extra Accessory
Metcon (Weight)
12-9-6
Bent over DB Rows
Toes touches

This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.