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Thursday, August 5th 2021

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

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 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings

Strength
Deadlift (Build to a heavy 5reps)
Score: Heaviest weight used
TC: 10mins

Scaling options
Beginner
5×5 @3 sec down

Intermediate
As written

Metcon
Metcon (5 Rounds for reps)
5 rounds for reps
1 min Sumo deadlift high-pulls 75/55lbs
1 min Single arm Overhead KB lunges 24/16Kg
1 min KB swings 24/16Kg
1 min Push press 75/55lbs

KG: 35/25
Score: Total reps
TC: 20mins

Scaling options
Beginner
5 rounds for reps
1min Sumo deadlift high-pulls @Light
1min Single arm suitcase lunges @light
1min Russian KB swings @mod-light
1 min Push press @light

Intermediate
5 rounds for reps
1min Sumo deadlift high-pulls @24/16Kg- KB
1min Single arm Front rack KB lunges @24/16Kg
1min KB swings @16Kg
1 min Push press @65/45 lbs

Extra Accessory
Metcon
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets

Glute strengthening

Hold 2 sec at peak contraction