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Saturday, August 28th 2021

Warm-up
A. General
2 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions

B. Specific
6mins rotating movements, of:
15 sec on/15 sec off
1. Air squats
2. Banded W pulls
4. Push-up to downward dog

Then 3-5 reps per movement

Metcon
Metcon (Time)
4 rounds
40 Cal Bike/Ski/Row
30 DB Push Press @2×50/35
20 DB Thrusters
10 DB Devils Press

KG:22.5/15
Score: Time
TC:45mins

Scaling options
Beginner
20-30 Cal Bike/Ski/Row
30 DB Push Press @2xlight
20 DB Thrusters
10 DB Devils Press

Intermediate
30-40 Cal Bike/Ski/Row
30 DB Push Press @2×35/25
20 DB Thrusters
10 DB Devils Press

COMP
4 rounds
15 DB Push Press @2×50/35
200m Run
10 DB Thrusters
200m Run
5 DB Devil Press
Rest 60 seconds

Metcon (Time)
Team Version
8 rounds
40 Cal Bike/Ski/Row
30 DB Push Press @2×50/35
20 DB Thrusters
10 DB Devils Press

One partner working at a time; you go, i go.

Extra Accessory
Metcon
EMOM 10
Odd: 100′ Farmer Carry
Even: 100′ Sled Push

Upper back and glutes

Points of performance:
– Running for both exercises.
– You should feel good after this piece. Not exhausted.