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Monday, August 30th 2021

Warm-up
A. General
2min Easy Row or Bike
1min Tempo Air Squats @3.1.X.1

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

C. Specific
3 sets
5/leg Single Leg glute bridge
5 Cal fast on bike or rower
5-10 Back squats @ascending

Strength Endurance
Metcon (Time)
Back Squats
For time
30 reps @70%

TC: 10mins

Scaling options
Beginner
3 x 10 Squats @moderate
*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP
As written

Metcon
Metcon (Time)
21-18-15-12-9-6-3
DB Deadlift 2×50/35lbs
Cal Row

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

Scaling options
Beginner
21-18-15-12-9-6-3
DB Deadlift @2xlight
15-13-11-9-7-5-3
Cal Row
*To keep this simpler and easier to remember, beginners can simply do 9 Cals per round

Intermediate
21-18-15-12-9-6-3
DB Deadlift @2×35/25
Cal Row

COMP
21-18-15-12-9-6-3
DB Deadlift @2×50/35
GHD Sit-ups

Extra Accessory
Metcon
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec