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Thursday, August 12th 2021

Warm-up
A. General
30 sec Row or Bike @moderate
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike @moderate
10 Alternating high box step ups
5/5 deep squat single arm DB press

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
2 sets
100m Row @hard
5/5 Front rack bulgarian split squats
5/5 Spiderman stretch
5/5 DB snatch
5 Double DB sumo deadlifts + high pull

Metcon
Metcon (Time)
5 rounds for time
500m Row
6 Devils press 2×50/35lbs
15 Abmat sit-ups

KG: 22.5/15
Score: Time
TC: 25mins

Scaling options
Beginner
5 rounds
300m Row
6 Devils press @2xmoderate
10 Abmat sit-ups

Intermediate
5 rounds
400-500m Row
6 Devils press @2×35/25lbs
15 Abmat sit-ups

Extra Accessory
Metcon
EMOM 6minutes
Odd: 20 sec weighted dip hold at top
Even: 10-15 sec dip hold at bottom

(Ideally performed in rings)

Elbows fully locked at the top.

Rings close to the body when you’re holding at the bottom.