Saturday, June 10th 2023

WARM UP – bike With partner,

50/40 cal bike

MOVEMENT/MOBILITY – empty barbell

5 wide push ups

5 narrow push ups, as narrow as possible

5 supinated push ups, fingers backwards

5 pike push ups

20 prone T pulses

20 prone Y pulses

:30 downward dog, walk out calves

:15 downward dog, single are reach to opposite foot / side

:30 spiderman stretch w/ T-spine rotation / side

:30 half kneeling hamstring stretch / side

*grab barbell

10 back rack thrusters

10 back rack reverse lunges

PRIMER – empty barbell

8 Strict Press

:15 dip hold

8 Push Press

STRENGTH

EMOM x 10

5 Push Press @ 50-65% of 1RM Jerk

METCON

AMRAP – 20 – with partner

2000m Run – alternating 100m lengths with partner (10 lengths per person)

150 Push Ups (mod to Box Pushups or DB Bench)

100 Back Squats @ 185/125

Max Cal Bike in remaining time

STIMULUS 1 partner works, 1 rests.

Some groups to no get on the bike. Back squats should be a weight athletes can start with sets of 10. 1 bike per partnership.

Back squat from rack is OK.

SCALING 100m Run lengths – 150m Row sprints