A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your ability/sustaining that interval for the entire 20 minutes is your goal. Try to beat your previous score by 1 full round.
– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your ability/sustaining that interval for the entire 20 minutes is your goal. Try to beat your previous score by 1 full round.
B) Warm Up (3:00 – 15:00)
At a slow/consistent pace:
10-8-6-4-2
Air Squats
Sprawls
Hollow Rocks
Then,
Grab a band and complete
50 Banded Pulldowns
50 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch + Foam Roll each Lat x 60s each
At a slow/consistent pace:
10-8-6-4-2
Air Squats
Sprawls
Hollow Rocks
Then,
Grab a band and complete
50 Banded Pulldowns
50 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch + Foam Roll each Lat x 60s each
C) Prep (15:00 – 25:00)
Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm.
Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm.
D) Metcon (25:00 – 50:00)
”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
E) Extra Credit: Arms + Abs (50:00 – 60:00)
1a) KB Curls: 3 x 10. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.
1a) KB Curls: 3 x 10. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.