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Saturday, August 21st 2021

Warm-up
A. General
5 min Bike, row, ski, or run
*every min complete 3-5 burpees

B. Mobility
Prone PVC press
10-15 repetitions

C Specific
2 sets
3 Banded wall-slides, slow and controlled
1 wall walk
10 HS hold scap push, facing wall
10 Cal Row @moderate

Metcon
Metcon (Time)
For time
50-40-30-20-10 Cal Row
21-15-9-6-3 Wall walks

Score: Time
TC: 30mins

Scaling options
Beginner
25-20-15-10-5 Cal Row
21-15-9-6-3 Inch worms

Intermediate
50-40-30-20-10 Cal Row
15-12-9-6-3 Wall walks

COMP
For time with quality
500-400-300-200-100m Ski
25-20-15-10-5 Push-ups
Right into
200′ HS walk

Extra Accessory
Metcon
3 sets for quality
10 GHD Hip extensions
30 seconds D-ball Carry @150/100
Rest 60 seconds