A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
– Finisher: We’ll complete Tricep/Core work post metcon today.
B) Warm Up/Mobility (3:00 – 15:00)
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
C) Strength (15:00 – 25:00)
Metcon Warm-up of:
2 Rounds of:
10 Push Press
10 KBS
10 Box Jumps
Rest 60s.
D) Metcon (30:00 – 55:00)
”Jack”
AMRAP 20:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
E) Extra Credit (55:00 – 60:00)