A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose is to increase loading compared to just performing a straight set of 6 reps. Build in weight.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.
B) WARM UP (3:00 – 15:00
5 Minutes of Dynamic Warm-up that consists of:
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
7 Minutes of T2B Review + Light Back Squats out of the Rack x 5 reps per set.
C) STRENGTH (15:00 – 35:00)
1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set.
2) Warm-up T2B/Front Rack Lunges
D) METCON (35:00 – 50:00)
For time:
Buy in:
50 T2B
Then,
50 Front Rack Static Lunges (135/95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
E) EXTRA CREDIT (50:00 – 60:00)
5 Minutes of Recovery Work ie.
Easy row, jog, light sledpull or bike.
Recommended Stretching